Strength

Cable Archer Row

Cable Archer Row targets upper body, specifically shoulders and back, while engaging the core. This effective exercise, mimicking archery, enhances posture, boosts strength, and improves muscular endurance. One rep involves both sides.

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Cable Archer Row instructions

Step-by-step instructions

Stand with feet shoulder-width apart, facing the cable machine. Grab the handle of the cable with one hand.

Pull the cable towards you, bending at the elbow, as if you're drawing a bow.

Twist your torso slightly towards the side where you are pulling.

Straighten your arm back out, controlling the motion as you push the handle away from your body.

Repeat the exercise for your desired number of reps and switch to the other side.

Stand with feet shoulder-width apart, facing the cable machine. Grab the handle of the cable with one hand.

Pull the cable towards you, bending at the elbow, as if you're drawing a bow.

Twist your torso slightly towards the side where you are pulling.

Straighten your arm back out, controlling the motion as you push the handle away from your body.

Repeat the exercise for your desired number of reps and switch to the other side.

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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