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Resistance Band Assisted Archer Pull-Up
Unilateral pull-up variation using a resistance band for assistance on the non-working arm, targeting lats and biceps to build one-arm pulling strength, grip, and core stability; progresses toward one-arm pull-ups.
About Exercise
Equipment
Pull-up Bar, Bands
Difficulty
4/5 • Advanced
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Traps, Shoulders, Forearms, Abs, Obliques
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
8/10Long Head, Short Head
Traps
5/10Mid Traps
Shoulders
4/10Rear Delts
Forearms
4/10Flexors
Abs
3/10Rectus Abdominis
Obliques
3/10External Obliques
Programming
Typical Rep Range
4-8 reps
Rest Between Sets
90-120 seconds
How to Perform
Loop a resistance band over a pull-up bar and secure it. Grip the bar with an overhand wider-than-shoulder-width hold on your working arm; hold the band with your assisting arm extended to the side. Hang with arms extended and core engaged.
- Drive your working elbow down to pull your chest toward the bar.
- Keep your assisting arm extended out to the side with band tension.
- Pull until your chin reaches above your working hand.
- Lower slowly with control, fully extending your working arm.
- Switch sides after completing reps on one arm.
Coaching Tips
Form Cues
- Engage lats before pulling
- Keep core tight
- Elbow to ribs on working side
- Assisting arm stays extended
- Shoulders down away from ears
Breathing
Inhale as you prepare to pull, exhale as you pull up and squeeze at the top.
Tempo
201-0-1
Range of Motion
From full arm extension at bottom to chin above working hand at top, maintaining straight body line.
Safety
Safety Notes
- Avoid if acute shoulder or elbow pain
- Use band providing 50-70% assistance initially
- Control eccentric to prevent band snap
- Warm up shoulders and grip
- Do not exceed good form for 4+ reps
Spotting
Self-spot with band adjustment; partner can stabilize band if needed, but not typically required.
Common Mistakes
- Using momentum or kipping
- Shrugging shoulders
- Twisting body during pull
- Over-relying on band
- Incomplete range on extension
When to Avoid
- Shoulder impingement
- Elbow tendonitis
- Recent back strain
Flexibility Needed
- Full shoulder flexion
- Adequate wrist extension
- Hip and thoracic mobility for hang
Build Up First
- 8-10 strict pull-ups
- Strong grip control
- Unilateral pulling basics
Also known as
Banded Archer Pull-Up, Assisted Archer Pull-Up, Band-Assisted Archer Chin-Up
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