Archer Pull Up
Trains the lats, with help from the upper back. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Archer Pull Up
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a lats exercise that is, there are 7 on the Lats page.
Muscles worked
What Archer Pull Up trains
Technique
How to do the Archer Pull Up
- Hang from a pull-up bar with your hands much wider than shoulder-width apart.
- Pull yourself up towards your right hand, letting your left arm straighten out along the bar as you rise.
- Lower yourself back to a full hang with control.
- Pull up towards your left hand, keeping your right arm straight. Keep alternating sides for the desired number of repetitions.
Form cues
Getting it right
- The bent arm does most of the work; the straight arm only helps.
- Start each rep from a full hang so you use the whole range.
- Pull with your back: drive your elbow down towards your hip.
- Build up from regular wide pull ups before trying this.
Substitutes
Swap Archer Pull Up for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Archer Pull Up for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.