Back Exercise · Body Weight
Standing Archer
The standing archer pulls one arm back like drawing a bowstring while the other extends forward, training the upper back and rear delts unilaterally with a rotational element that a standard row doesn't have. It's often done with a band or cable for constant tension through the pull. Keep the shoulder blade pulling down and back rather than just yanking the arm — that's what actually works the upper back instead of the arm alone.
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- Back
- Equipment
- Body Weight
- Target
- Upper Back
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Standing Archer
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Extend your arms straight out in front of you at shoulder height, parallel to the floor.
- Rotate your torso to the right, keeping your arms extended and your back straight.
- As you rotate, extend your right arm forward and pull your left arm back, mimicking the motion of drawing a bowstring.
- Hold the position for a moment, then return to the starting position.
- Repeat the motion rotating to the left, extending your left arm forward and pulling your right arm back.
- Continue alternating sides for your target number of reps.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Standing Archer mainly targets your Upper Back, with your Shoulders helping support the movement, along with your Biceps, Forearms.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Upper Back Exercises
Back Lever
Band One Arm Standing Low Row
Band One Arm Twisting Seated Row
Barbell Bent Over Row
Barbell Incline Row
Barbell One Arm Bent Over Row
FAQ
- What muscles does the Standing Archer work?
- The Standing Archer mainly works your upper back. It also helps strengthen your shoulders and biceps, forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Standing Archer?
- You do the Standing Archer with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Standing Archer?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Standing Archer?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.