Strength

Band Archer Row

The Band Archer Row is an effective back and arm exercise. It improves shoulder stability and posture while strengthening the upper body, aiding in daily tasks, enhancing sports endurance, and preventing injuries.

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Band Archer Row instructions

Step-by-step instructions

Find a sturdy anchor point where you can attach your band.

Stand sideways to the anchor point and grip the band with your closest hand, stretching your arm out so it's level with your shoulder.

Keep your feet hip-width apart with your knees slightly bent.

Pull the band back towards your body, as if you were drawing a bow and arrow.

Release your arm back out to stretch the band, under control and return to your starting position.

Find a sturdy anchor point where you can attach your band.

Stand sideways to the anchor point and grip the band with your closest hand, stretching your arm out so it's level with your shoulder.

Keep your feet hip-width apart with your knees slightly bent.

Pull the band back towards your body, as if you were drawing a bow and arrow.

Release your arm back out to stretch the band, under control and return to your starting position.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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