How to do an Archer Pull Up
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Archer Pull Up
Instructions for Proper Form
A dynamic and advanced pull-up variation that involves a circular motion, allowing for faster and more efficient movement. Ideal for athletes looking to increase pull-up speed and efficiency, particularly in competitive settings.
- Grab ahold of a pull up bar outside shoulder width with an overhand grip.
- Pull your chin up to the bar bringing your body towards the right or left hand.
- With controlled movement, descend back to a dead hang.
- Pull your chin up again while bringing your body towards to other hand.
- Repeat alternating sides for the allotted repetitions.
Sets & Reps Calculator
Average Archer Pull Up standards by male, female, gender, weight, age and height
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Alternative Exercises to Archer Pull Up
1. Pull Up
93.2 mSCORESWAPPED 485 TIMESPull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.
- Intermediate
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- Pull Up Bar
2. Chin Up
88.4 mSCORESWAPPED 261 TIMESChin Ups are a compound, bodyweight exercise that primarily targets your back, but also hits your biceps. It’s similar to a Pull Up, but uses an underhand grip. This is a great exercise for getting more comfortable on a pull up bar, and is great for building strength, and muscle mass.
- Intermediate
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- Pull Up Bar
3. Dumbbell Row
99.9 mSCORESWAPPED 213 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
4. Lat Pulldown
100 mSCORESWAPPED 192 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
- Beginner
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5. Neutral Grip Pull Up
63 mSCORESWAPPED 173 TIMESTargets the lats, biceps, and forearms using a grip where palms face each other. This variation is gentler on the shoulders and wrists, making it a suitable choice for those with joint concerns or looking to add variety to their pull-up routine.
- Intermediate
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6. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 173 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
7. Wide Grip Pull Up
59.4 mSCORESWAPPED 158 TIMESFocuses on the upper back, lats, and biceps, emphasizing the outer lats for improved back width. This challenging variation is suited for individuals looking to increase their upper body strength and achieve a more V-shaped torso.
- Intermediate
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8. Cable Row
99.8 mSCORESWAPPED 153 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
9. Assisted Pull Up
81.5 mSCORESWAPPED 116 TIMESAssisted Pull Up is a more accessible variation of the standard Pull Up. Like other Pull Up variations, this compound exercise primarily targets your back, but also engages the shoulders and biceps. The assistance, usually via a counterweight or resistance band, makes this exercise easier by reducing the amount of body weight you need to lift. This is a great exercise for building strength needed for full bodyweight Pull Ups.
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10. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 101 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.