Eccentryx / Exercise Atlas / pull
Archer pull-up
Wide grip; pull to one hand while extending the other arm straight; alternate.
Muscles
- Primary
- lats
- Supporting
- biceps, mid back
Mechanics
- Pattern
- vertical pull
- Equipment
- bodyweight
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- One lat maxed while the extended arm stretches — asymmetric load throughout.
- Progression
- One-arm pull-up with band assistance; add weight.
- Regression
- Standard pull-up or band-assisted pull-up before attempting archer.
Watch for
- Not extending the off-arm fully — becomes a wide pull-up
- Kipping to complete reps — loses the unilateral benefit
- Rushing transitions between sides
Substitutions
- Pull-up
- One-arm pull-up progression
- Lat pulldown