PlanWorkouts

Exercise 3669 · REF JF8AkMX

Standing Archer exercise animation

Standing Archer

Category
Back
Equipment
Body Weight
Target
Upper Back

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.

How to Do the Standing Archer

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Extend your arms straight out in front of you at shoulder height, parallel to the ground.
  3. Rotate your torso to the right, keeping your arms extended and your back straight.
  4. As you rotate, extend your right arm forward and your left arm back, mimicking the motion of drawing a bowstring.
  5. Hold the position for a moment, then return to the starting position.
  6. Repeat the motion, this time rotating your torso to the left and extending your left arm forward and your right arm back.
  7. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Standing Archer primarily targets the Upper Back, with Shoulders as the primary synergist muscle group, along with the Biceps, Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have body weight? These target the same upper back with different equipment.

Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Standing Archer work?
The Standing Archer primarily targets the upper back, with the shoulders and biceps, forearms assisting.
What equipment do I need for the Standing Archer?
The Standing Archer is done with no equipment — just body weight.
What's a good alternative to the Standing Archer?
If you don't have access to the space or setup it needs, the Band One Arm Standing Low Row targets the same upper back using band instead.