Standing Archer

Advanced

Upper Back

Body Weight

Standing Archer is a graduate-level take on the pattern and pairs well with a heavy row.

How to do 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.

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Standing Archer Sets and Reps by Goal

Strength

5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Hold the end position for a beat once reps come easily.

Hypertrophy

4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase.

Endurance

4 sets of 40 seconds of unbroken work with 30 seconds of rest. Change leverage or elevation before you add load.

Common Standing Archer Mistakes

Adding reps forever instead of making the movement harder

Change leverage, elevation, or tempo once you clear your rep range.

Using body english to move weight the back cannot

Lock the torso angle and let only the arms travel.

Easier and Harder Than Standing Archer

Easier progression

Upper Back Stretch

Swap Standing Archer For

Cable Seated One Arm Alternate Row

Dumbbell Reverse Grip Incline Bench One Arm Row

Rope Climb

Standing Archer — Frequently Asked Questions

How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Standing Archer work?

The Standing Archer primarily targets the upper back. It is classified as a back exercise and is performed with your bodyweight only.

How many sets and reps of the Standing Archer should I do?

For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Standing Archer good for beginners?

Not usually. The Standing Archer is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.

What can I do instead of the Standing Archer?

Try the Cable Seated One Arm Alternate Row, Dumbbell Reverse Grip Incline Bench One Arm Row or the Rope Climb. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.