Archer Pull Up

RhomboidsLatissimus DorsiBody WeightIntermediate
Start by gripping the pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. Hang from the bar with your arms fully extended. Engage your core and pull your body up towards the bar by squeezing your shoulder blades together. As you pull yourself up, shift your weight to one side while reaching the other arm across your body towards the opposite side of the bar. Continue pulling until your chin is above the bar and your arm reaches the opposite side of the bar. Hold this position for a moment, then slowly lower yourself back down to the starting position with control. Repeat the movement by shifting your weight to the opposite side and reaching with the other arm. Alternate sides with each repetition.

How to perform the Archer Pull Up

  1. Set up. Set up in a stable, balanced starting position appropriate for the Archer Pull Up using your body weight.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rhomboids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your rhomboids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

Build a free routine

Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.

View staged routine (0)

Related exercises

1 2 Stick Drill

Body WeightIntermediate

The 1 2 Stick Drill enhances your agility and coordination. You use a stick to guide your movements through a series …

View

1 to 2 Jump Box

Body WeightIntermediate

The 1 to 2 Jump Box is an explosive exercise that enhances your jumping ability and coordination.Stand in front of th…

View

123 Back Drill

Body WeightBeginner

The 123 Back Drill focuses on improving back strength and stability.Start in a standing position with feet shoulder-w…

View

2 to 1 Jump Box

Body WeightIntermediate

The 2 to 1 Jump Box is an explosive exercise that enhances your power and coordination.Stand in front of the jump box…

View

3 Leg Chatarunga Pose

Body WeightIntermediate

Begin in a three-legged downward dog position, with one leg raised high behind you.Engage your core and keep your hip…

View

3 Leg Dog Pose

Body WeightIntermediate

Begin in a downward-facing dog position. Lift one leg towards the ceiling, keeping your hips square.Engage your core …

View

3/4 Sit-Up

AbdominalsBody WeightBeginner

Lie on your back with your knees bent at a 45-degree angle. Cross your arms over your chest. Engage your core and lif…

View

4 Way Single Leg Hop

Body WeightIntermediate

The 4 Way Single Leg Hop enhances balance, coordination, and lower body strength.Stand on one leg with a slight bend …

View
0 exercises staged Save your routine — sign up free.
Review Sign up free