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Resistance Band Standing Archer Alternate Arm Row

The resistance band standing archer alternate arm row is a unilateral movement that targets the upper back, rear deltoids, and shoulder stabilizers. It suits lifters of all levels and works well as a warmup drill, home workout staple, or accessory exercise on upper-body days.

Muscles: Back, Shoulders
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Stand with your feet shoulder-width apart, holding the resistance band with both hands in front of you at shoulder height.
Extend one arm straight forward — this arm holds the band still, like an archer's bow arm.
Inhale and brace your core. As you exhale, pull the band back with the other hand toward your shoulder, driving the elbow back and squeezing your shoulder blade.
Inhale and slowly return the pulling hand to the starting position.
Repeat on the other side, alternating arms with each rep.

Common mistakes

Bending or dropping the lead arm reduces band tension and places unnecessary stress on the shoulder joint.
Shrugging the shoulder toward the ear during the pull shifts the workload from the mid-back to the upper traps.
Over-rotating the torso at the lower back compromises spinal stability instead of isolating scapular retraction.
Letting the band snap back without controlling the eccentric return diminishes time under tension.

Tips

Maintain steady isometric tension in your extended lead arm and keep your core braced throughout the set.
Lead the pull with your elbow and focus on driving your shoulder blade toward the spine at peak contraction.
Adjust the resistance by changing how closely your hands grip the band rather than compromising your posture.

Sets and reps

For muscular endurance and hypertrophy, perform 3 to 4 sets of 10 to 15 reps per side, resting 45 to 60 seconds between sets.

Muscles worked

Resistance Band Standing Archer Alternate Arm Row: back, shoulders

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Which muscles does this exercise target most?

The pulling arm primarily recruits the rear deltoids, rhomboids, and latissimus dorsi, while the straight arm and core work isometrically to maintain stability.

Is this row variation safe for people with lower back sensitivity?

Yes, because it requires no heavy axial loading or hip hinge; however, stop immediately and consult a professional if you feel any pain.

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