Archer Row: What It Is, How to Do It, Muscles Worked, and Variations

How to do an archer row?

The archer row is an advanced unilateral rowing variation that challenges core stability and upper body strength by extending one arm while pulling with the other, effectively increasing the load and demand on the working side.

What is an Archer Row?

The archer row is a sophisticated pulling exercise that demands significant unilateral strength, core stability, and scapular control. It's typically performed as a bodyweight movement (inverted archer row) using a barbell or suspension trainer, but can also be adapted with cables or resistance bands. The defining characteristic is that while one arm performs a full row, the other arm remains extended, providing a stabilizing counterbalance and intensifying the workload on the pulling side. This asymmetrical loading makes it an excellent progression from standard bilateral rows, targeting muscular imbalances and enhancing anti-rotational core strength.

Muscles Worked

The archer row is a compound exercise that engages a broad spectrum of upper body and core musculature, with a particular emphasis on the pulling arm.

• Primary Movers (Working Arm):
  • Latissimus Dorsi (Lats): The largest back muscle, responsible for adduction, extension, and internal rotation of the shoulder joint, heavily engaged in the pulling motion.
  • Rhomboids (Major and Minor): Located between the scapulae, crucial for retracting and rotating the shoulder blades.
  • Trapezius (Middle and Lower): Assists in scapular retraction and depression, stabilizing the shoulder girdle.
  • Posterior Deltoid: The rear head of the shoulder muscle, aids in horizontal abduction and extension.
  • Biceps Brachii & Brachialis: Primary elbow flexors, assisting the pulling action.
• Stabilizers (Extended Arm & Core):
  • Serratus Anterior: Stabilizes the scapula against the rib cage, particularly important for the extended arm.
  • Rotator Cuff Muscles: Provide dynamic stability to the shoulder joint of both arms.
  • Obliques (Internal and External): Essential for anti-rotational stability, preventing the torso from twisting.
  • Rectus Abdominis & Transverse Abdominis: Work together to maintain a rigid torso and prevent lumbar hyperextension.
  • Erector Spinae: Supports the spine, maintaining a neutral position.

Step-by-Step Execution

For clarity, we will detail the Inverted Archer Row using a fixed bar. The principles apply to suspension trainers or cable variations.

1. Setup:

• Anchor Point: Set a sturdy barbell in a rack, or use a low horizontal bar, at a height where you can comfortably hang with your arms fully extended and your heels on the ground. The higher the bar, the easier the exercise; the lower the bar, the more challenging.
• Grip: Take a wide, pronated (overhand) grip on the bar. One hand should be slightly wider than shoulder-width, and the other hand (the one that will extend) significantly wider, allowing for a straight arm extension.
• Body Position: Position yourself directly underneath the bar. Extend your legs out in front of you, keeping your body in a straight line from your head to your heels. Engage your core, glutes, and quadriceps to maintain this rigid plank-like posture throughout the movement. Your gaze should be directed slightly upwards towards the bar.

2. The Movement:

• Starting Position: Your arms should be fully extended, and your body held taut and straight. The arm that will be extending should be straight but not locked, ready to slide or pivot.
• Concentric Phase (Pull): Initiate the pull by retracting the shoulder blade of your working arm. Simultaneously, pull your chest towards the bar with your working arm while actively extending your other arm straight out to the side, keeping it locked out. Imagine you're "shooting an arrow" with the extended arm.
• Peak Contraction: Continue pulling until your chest is close to the bar and your working arm is fully contracted, with your elbow tucked towards your side. Your extended arm should be straight and fully abducted, providing a counter-balance. Your body should remain rigid, with no sagging or twisting.
• Eccentric Phase (Lower): Slowly and with control, reverse the movement. Extend your working arm while simultaneously bringing your extended arm back towards the bar. Maintain core tension and the straight body line throughout the entire descent.
• Repetition: Return to the starting position with both arms fully extended, then repeat for the desired number of repetitions before switching sides.

3. Breathing:

• Exhale as you pull your body up (concentric phase).
• Inhale as you slowly lower your body back down (eccentric phase).

Common Mistakes to Avoid

• Loss of Core Tension: Allowing the hips to sag or the lower back to arch. This shifts the load away from the target muscles and can strain the spine.
• Compensatory Rotation: Twisting the torso excessively towards the pulling arm. While some minor rotation may occur, excessive twisting indicates a lack of core stability or too much resistance.
• Insufficient Range of Motion: Not fully extending the non-working arm, or not pulling high enough with the working arm. Ensure a complete contraction and extension on both sides for maximum benefit.
• Relying on Momentum: Using jerky movements or swinging the body to complete the pull. The movement should be controlled and deliberate through both the concentric and eccentric phases.
• Improper Scapular Retraction: Shrugging the shoulders towards the ears instead of actively pulling the shoulder blades down and back. Focus on engaging the lats and rhomboids.
• Elbow Flaring (Working Arm): Allowing the elbow of the pulling arm to flare out excessively. Keep the elbow relatively tucked to emphasize the lats and avoid undue shoulder stress.

Variations and Progressions

The archer row can be modified to suit various strength levels and equipment availability.

• Easier Variations:
  • Higher Bar/More Upright Angle: The more vertical your body, the less bodyweight you are lifting, making it easier.
  • Bent Knees: Bending your knees and placing your feet flat on the floor reduces the lever arm and the overall resistance.
  • Reduced Extension: Not fully extending the non-working arm, keeping it slightly bent, can make the movement more manageable.
  • Banded Archer Row: Using a resistance band anchored to a sturdy object, one hand pulls the band while the other extends.
• Harder Variations:
  • Feet Elevated: Placing your feet on a bench or box increases the percentage of bodyweight lifted.
  • Weighted Vest: Adding external load via a weighted vest.
  • TRX/Suspension Trainer Archer Row: The instability of the suspension trainer significantly increases the demand on core stabilizers and shoulder control.
  • Single-Arm Inverted Row: The ultimate progression where the non-working arm is completely removed from the support, requiring full unilateral strength.
  • Cable Archer Row: Using a cable machine allows for precise load adjustment and a consistent resistance profile.

Integrating the Archer Row into Your Training

The archer row is an excellent addition to a well-rounded strength training program, particularly for those looking to enhance unilateral strength and address muscular imbalances.

• Placement: It can serve as a primary pulling exercise on a back or full-body day, or as an accessory movement after heavier compound lifts like deadlifts or pull-ups.
• Rep/Set Schemes: Aim for 3-4 sets of 6-12 repetitions per side. Focus on quality of movement over quantity.
• Progression: Start with a modification that allows you to maintain perfect form for the target reps, then gradually increase difficulty by lowering the bar, elevating your feet, or progressing to more unstable variations.

Who Should Do Archer Rows?

The archer row is best suited for:

• Intermediate to Advanced Lifters: Individuals who have mastered bilateral inverted rows and possess a solid foundation of core strength and body control.
• Athletes: Those in sports requiring strong pulling mechanics, anti-rotational strength, and robust shoulder stability (e.g., climbing, gymnastics, martial arts, throwing sports).
• Individuals Addressing Imbalances: Anyone looking to identify and correct strength disparities between their left and right sides.
• Personal Trainers and Kinesiologists: As a valuable tool for client progression and advanced programming.

Safety Considerations

• Warm-up: Always perform a thorough warm-up that includes dynamic stretches and light cardio, followed by specific warm-up sets for your back and shoulders.
• Start Conservatively: Begin with an easier variation to ensure proper form and muscle activation before attempting more challenging progressions.
• Listen to Your Body: Discontinue the exercise if you experience any sharp pain in your shoulders, elbows, or back.
• Secure Equipment: Ensure that any bar, rack, or suspension trainer used is stable and securely anchored to prevent accidents.
• Maintain Core Engagement: Constant core bracing is vital to protect your spine and maximize the exercise's effectiveness.

Conclusion

The archer row is a highly effective and challenging exercise that offers significant benefits for unilateral strength, core stability, and overall athletic development. By mastering its execution and progressively integrating it into your training, you can build a more resilient, balanced, and powerful physique. Remember to prioritize impeccable form, listen to your body, and enjoy the journey of pushing your physical limits with this dynamic pulling movement.