Strength

Band Archer Row

The Band Archer Row is an effective back and arm exercise. It improves shoulder stability and posture while strengthening the upper body, aiding in daily tasks, enhancing sports endurance, and preventing injuries.
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Band Archer Row instructions
Step-by-step instructions
1
Find a sturdy anchor point where you can attach your band.
2
Stand sideways to the anchor point and grip the band with your closest hand, stretching your arm out so it's level with your shoulder.
3
Keep your feet hip-width apart with your knees slightly bent.
4
Pull the band back towards your body, as if you were drawing a bow and arrow.
5
Release your arm back out to stretch the band, under control and return to your starting position.
Find a sturdy anchor point where you can attach your band.
Stand sideways to the anchor point and grip the band with your closest hand, stretching your arm out so it's level with your shoulder.
Keep your feet hip-width apart with your knees slightly bent.
Pull the band back towards your body, as if you were drawing a bow and arrow.
Release your arm back out to stretch the band, under control and return to your starting position.
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
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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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