Upper back · Body weight · Beginner
How to do Standing Archer
The standing archer is a bodyweight exercise that targets the upper back and involves rotational movement of the torso, mimicking the motion of drawing a bowstring. It also engages the shoulders, biceps, and forearms.
- Primary muscle
- Upper back
- Equipment
- Body weight
- Level
- Beginner
- Category
- Back
How to do Standing Archer, step by step
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Extend your arms straight out in front of you at shoulder height, parallel to the ground.
- Rotate your torso to the right, keeping your arms extended and your back straight.
- As you rotate, extend your right arm forward and your left arm back, mimicking the motion of drawing a bowstring.
- Hold the position for a moment, then return to the starting position.
- Repeat the motion, this time rotating your torso to the left and extending your left arm forward and your right arm back.
- Continue alternating sides for the desired number of repetitions.
Muscles worked
Standing Archer works your upper back as the main mover, with help from your shoulders, biceps and forearms.
Track Standing Archer in SPLYT
Standing Archer is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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