Band-assisted Archer Pull-up
The Band-assisted Archer Pull-up primarily works the Latissimus Dorsi, with secondary activation of the Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Triceps (Long Head). It is a band compound exercise at beginner difficulty.
The Band-assisted Archer Pull-up is a beginner compound exercise performed with band, following a vertical pull movement pattern. It primarily targets the Latissimus Dorsi, with secondary engagement of the Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A band compound pull exercise targeting the Latissimus Dorsi.
| Equipment | Band |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi |
| Secondary | Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Latissimus Dorsi is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Triceps (Long Head) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Loop either one band on center of bar as shown or two bands on each side of bar.
- Grab each side of hanging exercise band with both hands.
- Stretch exercise band down and step onto bottom inside of band with one foot.
- Stretch band down further by extending leg straight down.
- If second band is used, pull down and step into the other band.
- Reach up and grasp bar with overhand wide grip while keeping banded leg(s) straight.
Execution
- Pull body up to one side while keeping far arm extended or only slightly bent.
- Point elbow forward and downward while pulling body toward pulling hand.
- As chin approaches and rises above pulling hand, position extended arm by pointing elbow back while extending hand over top of bar.
- Lower body by extending bent arm while keeping extended arm straight and reestablishing grip on bar.
- When hanging from bar with both arms extended, repeat movement to opposite side.
- Continue alternating movement between sides.
Comments
- If single band is being used, free foot can be placed on top of foot in band for safety in effort to prevent band from slipping from foot.
- At conclusion of set, step down with free foot at bottom of exercises.
- Dismount band by grasping each side of exercise band, stretch exercise band down, and step out.
- Continuing to hold on to each side of band while allowing band to contract to normal length.
- The Band-assisted Archer Pull-up can also be performed without the archer hand positon.
Tips & Common Mistakes
- Initiate by pulling your shoulder blades down before bending your elbows.
- Avoid swinging or using momentum — control every inch of the range of motion.
- Full range of motion matters: start from a dead hang for maximum lat stretch.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Latissimus Dorsi) and can be substituted based on your equipment or variation preferences.
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