Strength

Dumbbell Archer Row

The Dumbbell Archer Row exercise enhances back and arm muscle strength. By mimicking bow-drawing motion, it boosts upper body strength and improves posture.

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Dumbbell Archer Row instructions

Step-by-step instructions

Begin by assuming a pushup position, with your hands gripping one dumbbell on the ground and your feet slightly wider than shoulder-width apart.

Hold the dumbbell in one hand, with your other hand on the ground for support.

Pull the dumbbell up to your side, bringing it in line with your ribcage.

Lower the dumbbell in a controlled movement, extending your arm fully.

Repeat on the other side and perform the programmed number of repetitions.

Begin by assuming a pushup position, with your hands gripping one dumbbell on the ground and your feet slightly wider than shoulder-width apart.

Hold the dumbbell in one hand, with your other hand on the ground for support.

Pull the dumbbell up to your side, bringing it in line with your ribcage.

Lower the dumbbell in a controlled movement, extending your arm fully.

Repeat on the other side and perform the programmed number of repetitions.

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

This is some text inside of a div block.

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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