Archer-In Row

Technique

How to perform Archer-In Row

1. Set the rings at about waist height. Grasp one ring in each hand and lean back until your arms are fully extended, body straight from head to heels, and the straps roughly vertical.
2. Engage your core and lightly retract both shoulder blades.
3. Keep your left arm locked next to your torso. Its ring should hang almost straight down so the strap stays in line with your body. This is your starting position.
4. Exhale as you row with your right arm only: drive your right elbow back toward your ribs, pulling the ring to your side while your left arm remains straight and pushes down towards your waist in front of you with a strong wrist. Try to prevent torso rotation and keep your hips level.
5. Pause briefly when your right hand reaches your rib cage and your left hand is by your hip, squeezing your right lat and rear delt and left lat.
6. Inhale as you extend your right elbow to lower yourself under control, returning both arms to the fully extended position while maintaining the tight body line and vertical straps.
7. Repeat for the prescribed repetitions on the right side.

GymDaze demonstration

Watch Archer-In Row

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Latissimus Dorsi, Posterior Deltoid, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.