Demo & instructions
Archer Pull-Up
Also known as: Side-to-Side Pull-Up, One-Sided Pull-Up
Instructions
A very wide pull-up where you pull toward one hand while the other arm straightens out along the bar. Most of your weight lands on one side, making it a bridge toward the one-arm pull-up.
- Movement
- Vertical pull
- Type
- Compound
- Level
- Advanced
- Typical range
- 2–8 reps
Setup
- 1Grip the bar much wider than your shoulders with palms facing away.
- 2Hang with the shoulder blades pulled down and the body tight.
Execution
- 1Pull your chin up and across toward one hand, letting the other arm straighten so it ends up nearly parallel with the bar.
- 2At the top your chin should be beside the bent-arm hand.
- 3Lower under control back to the centre, then pull to the other side.
Breathing
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
