Archer Pull-Up

Pull vertical · reps per side · unilateral The entry to one-arm pulling: one arm pulls, the other stays straight and only guides.

The movement

From a wide grip, pull up toward one hand while the other arm stays straight along the bar, sharing little of the work. The working arm does most of the pull; the straight arm guides balance. Do all reps on one side, then switch.

Set-up — and what each part is for

• Grip wide, pronated, thumbs wrapped. One hand is the working hand; the other arm will straighten.
• Start from a hang, blades set, body square.

The rep — rehearse it before you do it

• Pull toward the working hand, bending that elbow; the other arm straightens out along the bar, palm sliding, taking as little load as you can manage. → feel the working lat and biceps do the work; the straight arm only steadies.
• Top: chest near the working hand, chin over the bar on that side. Brief pause.
• Lower in 2 s to straight arms.
• Switch sides after all reps on one side.

Breathing

Exhale on the pull, inhale on the lower.

Watch for

• Leaning weight onto the straight arm → it guides, not pulls; keep the work on the bending arm.
• Kipping → still hang to start each rep.
• Half range → full extension between reps; chin clearly over on the working side.
• Uneven sides → match reps; lead with the weaker side.

Within the level

• Harder: keep the straight arm straighter and less weighted; wider grip; slower lower.
• Easier: let the straight arm bend and help a little more; narrower grip.

Dose

Test a clean max on each side. Practice at half of the weaker side rounded down, capped at 5 reps per set, same count both sides, weaker side first, spread through the day.