Archer Pull Ups are an advanced calisthenics movement that builds unilateral strength, control, and muscle definition in the back, biceps, and core. By shifting body weight side to side, they mimic the motion of drawing a bow, isolating each arm and increasing time under tension.

Instruction:

• Start from a dead hang on a pull-up bar with a wide grip.

• Pull your body up toward one hand while keeping the opposite arm extended.

• At the top, your chin should be close to the pulling hand.

• Lower yourself with control and repeat on the other side.

• Keep your core tight and avoid swinging.