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, Upper back
- Secondary: Biceps, Rear delts, Forearms, Traps, Abs
