Archer pull-up

A compound exercise for the lats, with help from the biceps, rear delts. Equipment: pull-up bar.

Orbit

Drag to rotate

WorksLatsBicepsRear delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: A very wide grip on the bar.
Pull toward one hand while the other arm straightens
Lower and switch sides

Muscles worked

Archer pull-up: 3D figure mid-rep with the lats highlighted

Lats · main
Biceps
Rear delts

Equipment

Pull-up bar

Alternatives

Exercises that train the same main muscles. See all archer pull-up alternatives.

Ring pull-upGymnastic rings
Ring rotation throughGymnastic rings
Wide-grip lat pulldownLat pulldown
Assisted pull-up machineAssisted pull-up machine
Band lat pulldownResistance bands
Band-assisted pull-upPull-up bar and Resistance bands

More lats exercises

Barbell rowBarbell
One-arm dumbbell rowDumbbells and Flat bench
Seated cable rowSeated row machine
Lat pulldownLat pulldown
Straight-arm pulldownCable machine
Pull-upPull-up bar

Put the archer pull-up in a plan that adapts

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