What muscles does the Archer Pull-Up work?

The Archer Pull-Up mainly works the lats and upper back.

What equipment do you need for the Archer Pull-Up?

None: it is a bodyweight exercise.

How many sets and reps of the Archer Pull-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Archer Pull-Up?

Band Lat Pulldown, Barbell Bent-Over Row, Barbell Rack Chin and Barbell Underhand Bent-Over Row work the same main muscle.

Archer Pull-Up

Pull up toward one hand while the other arm stays extended, shifting the load to one side.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Lats, Upper back
Equipment: Bodyweight
Movement: Pull

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the lats, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Archer Pull-Up work?: The Archer Pull-Up mainly works the lats and upper back.
What equipment do you need for the Archer Pull-Up?: None: it is a bodyweight exercise.
How many sets and reps of the Archer Pull-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Archer Pull-Up?: Band Lat Pulldown, Barbell Bent-Over Row, Barbell Rack Chin and Barbell Underhand Bent-Over Row work the same main muscle.

Program it for your clients

Coaches add the Archer Pull-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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