Archer Pull Ups

Muscles worked by the Archer Pull Ups

Primary

LatsLatissimus Dorsi

Secondary

BicepsBiceps BrachiiForearm FlexorsWrist Flexor MusclesRear DeltsPosterior DeltoidRhomboidsRhomboid Muscles

Also called: lats, lat, latissimus dorsi, latissimus, back wings.

Equipment

Pull-Up Bar

Also called: chin-up bar, chin up bar, power tower, pull up bar, doorway bar.

How to do the Archer Pull Ups

1. Grip the bar wider than shoulder width with palms facing away.
2. Pull yourself up while shifting your body toward one hand.
3. Keep the opposite arm straight as a support.
4. Lower yourself under control back to the hang.
5. Alternate sides each rep or complete reps on one side first.

Form tips

• Keep the straight arm fully extended and use it only as a guide.
• Pull your chin toward the working hand, not straight up.
• Master wide-grip pull-ups before progressing to archers.

At a glance

Archer Pull Ups in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Assisted Pull Ups
• Band Assisted Pull Ups
• Chin-Ups
• Close Grip Lat Pulldown
• Close-Grip Pull-Ups
• Lat Pulldown
• Negative Pull Ups
• Neutral Grip Pull Ups

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "archer-pull-ups",
  "name_en": "Archer Pull Ups",
  "name_de": "Archer-Klimmzüge",
  "name_es": "Dominadas Arquero",
  "description_en": "A unilateral pull-up shifting the body toward one hand while the other arm stays straight, building single-arm pulling strength.",
  "description_de": "Ein einseitiger Klimmzug, bei dem sich der Körper zu einer Hand verlagert, während der andere Arm gestreckt bleibt — baut einarmige Zugkraft auf.",
  "description_es": "Una dominada unilateral desplazando el cuerpo hacia una mano mientras el otro brazo permanece estirado, desarrollando fuerza de tracción a un brazo.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "advanced",
  "equipment": "pull_up_bar",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "forearm_flexors",
    "posterior_deltoid",
    "rhomboids"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "pull-up",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Grip the bar wider than shoulder width with palms facing away.",
    "Pull yourself up while shifting your body toward one hand.",
    "Keep the opposite arm straight as a support.",
    "Lower yourself under control back to the hang.",
    "Alternate sides each rep or complete reps on one side first."
  ],
  "instructions_de": [
    "Greife die Stange breiter als schulterbreit mit nach vorne zeigenden Handflächen.",
    "Ziehe dich hoch und verlagere deinen Körper zu einer Hand hin.",
    "Halte den gegenüberliegenden Arm gestreckt als Stütze.",
    "Senke dich kontrolliert in den hängenden Ausgangsstand zurück.",
    "Wechsle bei jeder Wiederholung die Seite oder absolviere alle Wiederholungen auf einer Seite zuerst."
  ],
  "instructions_es": [
    "Agarra la barra más ancha que la anchura de los hombros con las palmas mirando hacia afuera.",
    "Tírate hacia arriba desplazando el cuerpo hacia una mano.",
    "Mantén el brazo opuesto extendido como soporte.",
    "Bájate de forma controlada hasta quedar colgado.",
    "Alterna lados en cada repetición o completa las repeticiones de un lado primero."
  ],
  "tips_en": [
    "Keep the straight arm fully extended and use it only as a guide.",
    "Pull your chin toward the working hand, not straight up.",
    "Master wide-grip pull-ups before progressing to archers."
  ],
  "tips_de": [
    "Halte den gestreckten Arm voll durchgestreckt und nutze ihn nur als Führung.",
    "Ziehe dein Kinn zur arbeitenden Hand, nicht gerade nach oben.",
    "Beherrsche breite Klimmzüge, bevor du zu Archer-Klimmzügen übergehst."
  ],
  "tips_es": [
    "Mantén el brazo estirado completamente extendido y úsalo solo como guía.",
    "Lleva la barbilla hacia la mano que trabaja, no directamente hacia arriba.",
    "Domina las dominadas con agarre ancho antes de progresar a las arqueras."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/archer-pull-ups-start.webp",
      "peak": "images/flat/archer-pull-ups-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "archer-pull-ups");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.