Archer Pull Up

latsbackbody weight

Learn how to do the Archer Pull Up with proper form and technique. This body weight exercise primarily targets your Lats, with secondary emphasis on Biceps, Forearms.

Archer Pull Up exercise demonstration showing proper form

How to Do the Archer Pull Up

Follow these steps to perform the Archer Pull Up with correct form:

  1. 1Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
  2. 2Engage your core and pull your shoulder blades down and back.
  3. 3As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
  4. 4Continue pulling until your chin is above the bar and your bent arm is fully flexed.
  5. 5Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
  6. 6Alternate sides with each repetition.

Archer Pull Up Muscles Worked

Primary

lats

Secondary

bicepsforearms

Exercise Details

Equipment
body weight
Body Part
back
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Archer Pull Up?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Archer Pull Up work?

The Archer Pull Up primarily targets your Lats. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.

Do I need equipment for the Archer Pull Up?

No. The Archer Pull Up is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Archer Pull Up with proper form?

Start by Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart. Engage your core and pull your shoulder blades down and back. As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Archer Pull Up?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Archer Pull Up?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Archer Pull Up best for?

The Archer Pull Up fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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