Archer pull-up

A very wide pull-up that shifts most of your weight onto one arm each rep while the other arm stays straight — the first step toward the one-arm pull-up.

How to do it

1. 01Grip the bar overhand very wide, about twice shoulder-width, and hang with straight arms in a slight hollow, legs together.
2. 02Pull your shoulders down away from your ears, then pull toward one hand: that elbow bends and drives down close to your side.
3. 03Keep the other arm straight along the bar for light support only, and pull until your chin clears the bar beside the working hand.
4. 04Lower under control to a straight-arm hang in the center, then pull to the other side — alternate sides every rep.

Common mistakes

• Bending the straight arm so it becomes a wide pull-up — keep it straight and use it only for light support.
• Swinging or twisting to get up — brace your abs, keep your legs together and your shoulders square to the bar.
• Dropping on the way down — lower slowly to the center before switching sides.

In the One-arm pull-up progression

1. 1Archer pull-up
2. 2Assisted one-arm pull-up
3. 3One-arm pull-up negative
4. 4One-arm pull-up

Standard to move on: 3 sets × 5, two sessions in a row.