TETSUBand One Arm Twisting Seated Row vs Standing Archer
The Band One Arm Twisting Seated Row and the Standing Archer both train the upper back as their primary muscle. The Band One Arm Twisting Seated Row uses a band while the Standing Archer is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Band One Arm Twisting Seated Row | Standing Archer | |
|---|---|---|
| Primary muscle | upper back | upper back |
| Body part | back | back |
| Supporting muscles | biceps and shoulders | shoulders, biceps and forearms |
| Equipment | band | bodyweight |
| Steps in our guide | 6 | 7 |
How each one starts
Band One Arm Twisting Seated Row — first steps
- Sit on a bench or chair with your feet flat on the ground and your back straight.
- Hold the band with one hand and extend your arm fully in front of you.
Standing Archer — first steps
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Extend your arms straight out in front of you at shoulder height, parallel to the ground.
Full step-by-step guides are linked below.
Which should you choose?
The Band One Arm Twisting Seated Row gives accommodating resistance that peaks at the top of the range. The Standing Archer needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the upper back adapting.
Full form guides
Common questions
Is the Band One Arm Twisting Seated Row better than the Standing Archer?
Neither is universally better — both train the upper back as the primary mover. The Band One Arm Twisting Seated Row gives accommodating resistance that peaks at the top of the range, while the Standing Archer needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band One Arm Twisting Seated Row and the Standing Archer in the same program?
Yes, but usually not in the same session — they overlap heavily on the upper back. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Band One Arm Twisting Seated Row and the Standing Archer work the same muscles?
The primary muscle is the same: the upper back. Supporting muscles differ slightly — biceps and shoulders for the Band One Arm Twisting Seated Row versus shoulders, biceps and forearms for the Standing Archer.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.