straddlyArcher Pull-Up
Muscles worked
Main muscles
- Biceps Brachii (Long Head)
- Biceps Brachii (Short Head)
- Latissimus Dorsi
- Teres Major
Also working
- Brachialis
- Posterior Deltoid
- Rhomboids
- Trapezius (Lower)
- Wrist Flexors
What it is
A wide-grip pull-up where you pull toward one hand while the other arm stays almost straight along the bar. It shifts most of the load to one side and is a key step toward the one-arm pull-up. Alternate sides or do all reps on one side first.
One side at a time: log each side, and match the reps of your weaker side.
Technique tips
- Take a wide grip
- Pull toward one hand
- Keep the other arm nearly straight
- Lower slowly to a full hang
How to track your progress
Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.
