Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
AdvancedIsolationBodyweight
Standing Archer
Upper Back · Back
4
sets
8–12
reps
1m 15s
Rest time
~6
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and your knees slightly bent.
- 2
Extend your arms straight out in front of you at shoulder height, parallel to the ground.
- 3
Rotate your torso to the right, keeping your arms extended and your back straight.
- 4
As you rotate, extend your right arm forward and your left arm back, mimicking the motion of drawing a bowstring.
- 5
Hold the position for a moment, then return to the starting position.
- 6
Repeat the motion, this time rotating your torso to the left and extending your left arm forward and your right arm back.
- 7
Continue alternating sides for the desired number of repetitions.
Muscles worked
Primary
Upper Back
shoulders
Secondary
shouldersbicepsforearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
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Barbell
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Barbell
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Barbell
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Alternatives
Resistance band
Band One Arm Standing Low Row
Upper Back · Back
Beginner9
Resistance band
Band One Arm Twisting Seated Row
Upper Back · Back
Beginner9
Barbell
Barbell Bent Over Row
Upper Back · Back
Advanced12
Barbell
Barbell Incline Row
Upper Back · Back
Advanced12
Barbell
Barbell One Arm Bent Over Row
Upper Back · Back
Advanced12
Barbell
Barbell Pendlay Row
Upper Back · Back
Advanced12