Archer Pull Up

The archer pull up is the bridge between a strict pull up and a one arm pull up. You take a wide grip, pull to one hand while the other arm stays straight along the bar, and let one side do most of the work. It is a genuine strength jump, not a party trick, and it is the honest way to load a pull up when you do not have a weight belt.

How to Perform

1. Take an overhand grip well outside shoulder width on a pull up bar.
2. Brace your abs and pull yourself up toward your left hand, keeping your right arm straight and travelling along the bar.
3. Finish with your chin level with your left hand and your chest close to the bar.
4. Lower under control to a full straight arm hang.
5. Repeat pulling toward the right hand. Alternate sides each rep.

Tips

• Earn eight to ten strict pull ups before you touch these. Rushing here is how shoulders and elbows get angry.
• The straight arm assists more than you think. As you get stronger, use it less and let the working side carry the load.
• If you cannot keep the working side chin level with your hand, you are not ready. Go back to weighted strict pull ups.