Animated GIF · Available via API
gif_boxStanding Archer
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
4.3
Force
push
Standing Archer is a beginner multi-joint compound pushing exercise targeting the Upper Back in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Biceps.
list_alt Step-by-Step Instructions
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.
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