---
title: "Archer Pull Up"
description: "Hang from a pull-up bar with your hands positioned wider than shoulder-width apart."
locale: en
slug: archer-pull-up
url: "https://hi.fitness/exercises/archer-pull-up"
primaryMuscle: "Lats"
secondaryMuscles: ["Biceps","Front delts"]
equipment: ["Pull-up bar"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/8e05b9b0-archer-pull-up.mp4"
updatedAt: 2026-07-30T23:30:07+00:00
---
# Archer Pull Up

Hang from a pull-up bar with your hands positioned wider than shoulder-width apart.

## How to do it

1. Hang from a pull-up bar with your hands positioned wider than shoulder-width apart.
2. Pull yourself up towards the bar while simultaneously shifting your body to the right, bringing your chest closer to your right hand.
3. Lower yourself back to the starting position.
4. Pull yourself up again, this time shifting your body to the left, bringing your chest closer to your left hand. Continue alternating sides.

## Form tips

- Focus on using your back muscles rather than relying solely on your arms for the pull-up.
- Keep your elbows slightly bent throughout the movement to reduce strain on your joints.
- Ensure a full range of motion by fully extending your arms at the bottom of each rep and bringing your chest close to the bar at the top.

## Similar exercises

- [Band Assisted Chin Up (From Knee)](https://hi.fitness/exercises/band-assisted-chin-up-from-knee) - Lats · Resistance band
- [Assisted Chin-up on a Bench](https://hi.fitness/exercises/assisted-chin-up-on-a-bench) - Lats · Machine
- [Suspension Trainer with Grips Chin-up](https://hi.fitness/exercises/suspension-trainer-with-grips-chin-up) - Lats · Suspension trainer
- [Band Kneeling Lat Pulldown](https://hi.fitness/exercises/band-kneeling-lat-pulldown) - Lats · Cable
- [Suspension Trainer with Grips Pull-up](https://hi.fitness/exercises/suspension-trainer-with-grips-pull-up) - Lats · Suspension trainer
- [Band Pull Up](https://hi.fitness/exercises/band-pull-up) - Lats · Resistance band
- [Band Fixed Back Underhand Pulldown](https://hi.fitness/exercises/band-fixed-back-underhand-pulldown) - Lats · Cable
- [Resistance Band Cross Body Single Straight Arm Supinated Pulldown](https://hi.fitness/exercises/resistance-band-cross-body-single-straight-arm-supinated-pulldown) - Lats · Resistance band