Strength

Dumbbell Archer Row

The Dumbbell Archer Row exercise enhances back and arm muscle strength. By mimicking bow-drawing motion, it boosts upper body strength and improves posture.
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Dumbbell Archer Row instructions
Step-by-step instructions
1
Begin by assuming a pushup position, with your hands gripping one dumbbell on the ground and your feet slightly wider than shoulder-width apart.
2
Hold the dumbbell in one hand, with your other hand on the ground for support.
3
Pull the dumbbell up to your side, bringing it in line with your ribcage.
4
Lower the dumbbell in a controlled movement, extending your arm fully.
5
Repeat on the other side and perform the programmed number of repetitions.
Begin by assuming a pushup position, with your hands gripping one dumbbell on the ground and your feet slightly wider than shoulder-width apart.
Hold the dumbbell in one hand, with your other hand on the ground for support.
Pull the dumbbell up to your side, bringing it in line with your ribcage.
Lower the dumbbell in a controlled movement, extending your arm fully.
Repeat on the other side and perform the programmed number of repetitions.
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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