TETSUStanding Archer
The Standing Archer is a bodyweight exercise that primarily targets the upper back, with the shoulders, biceps and forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
upper backback
shouldersbicepsforearms
body weight
How to do the Standing Archer
- 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.
- Rotate your torso to the right, keeping your arms extended and your back straight.
- As you rotate, extend your right arm forward and your left arm back, mimicking the motion of drawing a bowstring.
- Hold the position for a moment, then return to the starting position.
- Repeat the motion, this time rotating your torso to the left and extending your left arm forward and your right arm back.
- Continue alternating sides for the desired number of repetitions.
Common questions
What muscles does the Standing Archer work?
The Standing Archer primarily targets the upper back. The shoulders, biceps and forearms work as supporting muscles.
What equipment do I need for the Standing Archer?
None. The Standing Archer uses your body weight only, so you can do it anywhere.
How many sets and reps of the Standing Archer should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Standing Archer works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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