Also known as: single-arm inverted row, one-arm ring row, inverted ring row, one-arm australian row

What is Archer Rows?

Archer Rows are a medium-difficulty ring-based pulling exercise that targets the biceps, trapezius and upper back. By emphasizing one side, they improve unilateral pulling strength, scapular stability and core control, ideal for intermediate trainees progressing toward single-arm pulls.

How to Do Archer Rows

  1. Set rings height: Adjust rings to waist or chest height for an inverted row. Ensure anchors are secure and rings hang evenly before starting.
  2. Assume position: Lie under rings, grip with neutral palms, extend legs and lift hips so body forms a straight plank from head to heels.
  3. Retract shoulders: Pull shoulder blades down and back before initiating the row to protect the rotator cuff and engage the back muscles.
  4. Perform archer pull: Bend one elbow and row that ring to your chest while the opposite arm extends straight, keeping hips level and core braced.
  5. Control descent: Slowly return both arms to the start position with control, reset scapular position, then switch sides after completing reps for the opposite arm.

Muscle Groups

Back, Biceps, Trapezius

Description

Grip the rings and assume an inverted row position, with feet slightly apart. Start with your palms facing in a neutral grip.

Begin by bending the right arm, rowing the ring to your chest, and driving the elbow back. At the same time, turn the left ring outward, and push the ring away from you, keeping the arm straight.

Pause at the top position, then return to the start position. Switch sides & repeat for repetitions.
Movement Group: Pull
Equipment: Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of archer rows?

Archer rows build unilateral pulling strength, improve scapular stability and strengthen the biceps and upper back. They also train core bracing and shoulder control, which helps with progressions to one-arm pulls and uneven loading patterns.

What common mistakes should I avoid with archer rows?

Avoid shrugging the shoulders, letting the hips sag, and using momentum. Ensure scapular retraction, a straight body line, and controlled tempo to protect the shoulder and maximize back engagement.

How can I progress or modify archer rows?

Progress by lowering ring height, elevating feet, or increasing range of motion. Modify by bending knees, shortening lever length, or trying ring-assisted single-arm rows and Australian rows for reduced load.