Archer Row: How To, Form & Muscles Worked

Name: Archer Row — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Perform a wide-bodied single-arm horizontal pull where one arm bends to drag your torso toward the support while the other arm reaches out; primarily works the lats and mid-back. It uses your bodyweight as resistance in a unilateral rowing pattern.

Perform a wide-bodied single-arm horizontal pull where one arm bends to drag your torso toward the support while the other arm reaches out; primarily works the lats and mid-back. It uses your bodyweight as resistance in a unilateral rowing pattern.

How to do the Archer Row#

Position yourself beneath a horizontal support set near chest height and take a wide, overhand grip with both hands; extend your legs so your body is straight from head to heels.
Brace your core and start with both arms extended and shoulders packed.
Pull your chest toward the hand of the working arm while the opposite arm straightens out to the side, keeping your torso level.
Pause with your shoulder blades drawn together, then lower yourself slowly back to both-arms-extended and switch sides after the set or prescribed reps.

Muscles worked#

Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
Secondary: Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Traps (Trapezius), Abs (Rectus Abdominis)

Frequently asked questions#

What muscles does the Archer Row work?

The Archer Row primarily works the lats, upper back. The biceps, rear delts, forearms, traps, abs assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the biceps, rear delts, forearms, traps, abs, lighten the load and slow the lowering phase.

What equipment do I need for the Archer Row?

The Archer Row needs the following: Suspension trainer. Nothing beyond that is required to run the movement as described above.

Is the Archer Row suitable for beginners?

Not as one of your first exercises. The Archer Row is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Archer Row?

Suspension Low Row, Ring Muscle Up, Ring Row all train the same primary muscles as the Archer Row. Pick whichever one matches the equipment in front of you.

How to do the Archer Row#

Muscles worked#

Plan your sets

Frequently asked questions#

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