standing archer
A back exercise targeting the upper back, performed with body weight.
Body part
BackEquipment
Body Weight
Target muscles
Upper Back
Secondary muscles
Shoulders, Biceps, Forearms
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.
Muscles worked
Primary (target)
Secondary
Related exercises
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