What is Archer Rows?
Archer Rows is a medium-difficulty ring-based horizontal pull where one arm rows while the other extends, emphasizing unilateral strength. It primarily targets the biceps, trapezius and upper back, improving pulling strength, scapular control, and core stability.
How to Do Archer Rows
- Set rings height: Adjust rings to hip or waist height; ensure sturdy anchor. Grip rings neutral and stand with feet shoulder-width, ready to lean back with a straight body.
- Assume inverted row: Lean back, extend legs, and maintain a rigid plank line. Keep shoulders packed and eyes forward before initiating the pull.
- Initiate archer pull: Bend the working arm and row the ring to your chest while the opposite arm straightens and pushes away, keeping the extended arm locked.
- Control top position: Pause briefly at the peak with elbow driven back and chest high. Avoid shrugging; engage lats and brace core for stability.
- Return and switch: Slowly lower to the start with control, reset scapulae, then switch sides. Maintain tempo to avoid momentum and reduce joint strain.
Muscle Groups
Biceps, Trapezius, Back
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
Required Equipment
Rings
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Archer Rows?
Archer Rows build unilateral pulling strength, increase biceps and upper-back development, and improve scapular stability and core tension. They also help correct side-to-side imbalances and transfer to other pulling skills.
What common mistakes should I avoid when doing Archer Rows?
Common mistakes include using too much body swing, letting the shoulder shrug, not locking the extended arm, and poor scapular control. Focus on controlled movement, braced core, and full range of motion.
How can I progress or modify Archer Rows?
Modify by raising feet or reducing lean to make the row easier; progress by lowering ring height, increasing lean, adding reps, or advancing to single-arm ring rows or one-arm pull-up work.