Upper back exercise · body weight
Standing Archer
The standing archer is a bodyweight exercise that targets the upper back, with the shoulders, biceps and forearms assisting.
- Target muscle
- Upper back
- Also works
- Shoulders, biceps, forearms
- Equipment
- Body weight
- Body part
- Back
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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the upper back. The shoulders, biceps and forearms work as secondary muscles. See all upper back exercises or every bodyweight exercise.
