Archer Row

Technique

How to perform Archer Row

1. Adjust the rings to about waist height and grasp one ring in each hand while facing the anchor point, arms fully extended and body leaned back so your heels are on the ground and your body forms a straight line.
2. Engage your core and retract your shoulders slightly; this is your starting position with both arms straight and the rings at equal tension.
3. Exhale as you row your right hand toward your right rib cage, driving the elbow back while simultaneously letting your left arm straighten even more, sliding out to the side at shoulder height; your body pivots like an archer drawing a bow.
4. Pause briefly when your right hand reaches your ribs and your left arm is fully extended, keeping hips level and torso rigid.
5. Inhale as you reverse the motion, extending the right arm back to the start while the left arm returns to share the load, returning to the symmetrical start.
6. Repeat for the recommended repetitions on one side, then switch by pulling with the left arm and letting the right arm extend, maintaining smooth control and constant tension throughout each rep.

GymDaze demonstration

Watch Archer 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.