Band Archer Pull-Up

The Band Archer Pull-Up is a unilateral calisthenics exercise that helps build one-arm pulling strength, making it an excellent progression for a One-Arm Pull-Up (OAP). By using a resistance band looped around a pull-up bar, athletes can partially assist their non-working arm, allowing them to develop the strength and control needed for strict one-arm movements.

Unlike a standard pull-up, where both arms pull symmetrically, the Band Archer Pull-Up shifts most of the workload to one arm, while the assisting band reduces resistance and provides stability. This movement improves lat engagement, grip strength, and core stability, making it a crucial step in a progressive pull-up training program.

Before attempting the Band Archer Pull-Up, you should be comfortable performing at least 8 to 10 strict pull-ups. A strong grip and the ability to control unilateral movements are essential, as one arm will take on significantly more load. The thickness of the resistance band determines the level of assistance, allowing athletes to progressively reduce support as they gain strength.

How to Perform a Band Archer Pull-Up

1. Set Up Your Equipment

• Loop a resistance band around a sturdy pull-up bar.

• Pull the band down and grip it with one hand to assist the movement.

2. Grip the Bar

• Use a wider than shoulder-width overhand grip (pronated) with the working arm.

• Hold the resistance band with your opposite hand for assistance.

• Engage your core and shoulders before initiating the pull.

3. The Pulling Motion

• Begin by driving your elbow down and pulling your chest toward the working hand.

• The assisting hand should not pull actively but provide balance and slight support.

• Your chin should reach the level of the working hand, mimicking a one-arm pull-up.

4. Lowering Phase

• Lower yourself slowly and with control, extending your arm fully at the bottom.

• Maintain tension in the resistance band to prevent sudden drops.

5. Breathing Pattern

• Inhale before pulling up.

• Exhale as you pull toward the working hand.

• Inhale as you lower back down.

6. Repetitions and Sets

• Perform 3 to 5 sets of 4 to 8 reps per arm.

• Focus on slow, controlled reps rather than speed.

Benefits of the Band Archer Pull-Up

• Develops Unilateral Strength – Strengthens one arm at a time, preparing the body for One-Arm Pull-Ups.

• Allows Progressive Overload – The resistance band reduces assistance over time, making it a scalable exercise.

• Improves Muscle Control and Stability – Forces greater engagement of the lats, biceps, and core.

• Enhances Grip Strength – The dominant arm bears most of the load, challenging grip endurance.

• Corrects Muscle Imbalances – Helps even out strength differences between the left and right arms.

• Improves Body Awareness – Enhances coordination, which carries over to explosive and strict pull-up variations.

Common Mistakes to Avoid

• Relying Too Much on the Band – The band should assist, not take over the movement.

• Using Momentum Instead of Strength – Avoid kipping or swinging; keep the motion strict.

• Poor Range of Motion – Ensure you pull your chin to the working hand and fully extend your arm at the bottom.

• Shrugging Shoulders – Keep your shoulders down and lats engaged to prevent unnecessary strain.

• Uneven Assistance – Make sure the band is providing consistent support without bouncing.

Similar Exercises

If you want to replicate the Band Archer Pull-Up in a gym setting, try:

• Assisted One-Arm Pull-Ups – Use an assisted pull-up machine or resistance bands for single-arm pulling.

• Lat Pulldown with One-Arm Bias – Perform single-arm lat pulldowns to build unilateral strength.

• Negative One-Arm Pull-Ups – Jump to the top and lower yourself as slowly as possible with one arm.

• Isometric One-Arm Pull-Up Holds – Hold at different positions to develop static strength.

• Weighted Archer Pull-Ups – Add weight to archer pull-ups for increased resistance.

Primary Muscles

•Latissimus Dorsi (Lats) – The primary pulling muscle engaged throughout the movement.

•Biceps Brachii – Heavily activated due to the unilateral nature of the pull.

•Trapezius & Rhomboids – Engage to stabilize the upper back.

Secondary Muscles

•Forearms & Grip Muscles – Strengthened due to the increased load on one arm.

•Core (Abs & Obliques) – Helps stabilize the body during the unilateral pull.

•Rear Deltoids – Supports shoulder mobility and control.

The Band Archer Pull-Up is an excellent scalable progression for athletes working toward One-Arm Pull-Ups. By adjusting band thickness, grip positioning, and rep speed, you can tailor the exercise to match your strength level. Beginners should start with thicker bands and reduced range of motion, while advanced athletes can transition to thinner bands, longer eccentric phases, and eventually full one-arm movements. Because this exercise allows for gradual load reduction, it remains one of the most effective ways to bridge the gap between two-arm and single-arm pull-ups.