The archer row is where you start building one-arm pulling strength. You set up just like a regular feet-elevated row on rings or a bar, but as you pull you extend one arm straight out to the side along the bar (like drawing a bow, hence "archer") and do most of the pulling work with the other arm. The extended arm gives a bit of balance and grip, but the working arm is carrying the vast majority of the load.
This exercise is the last common stop before true one-arm work and front-lever progressions. It also bulletproofs your shoulders against left and right imbalances that two-arm exercises tend to hide.
How to do it
Set up under a pair of rings (ideal) or a bar that lets you spread your hands wide. Grip with your hands out wide and your body in a rigid, horizontal line. Pull to one side: bend one elbow and drive it back past your ribs while the other arm stays long and extended out to the side. Your chest should end up near the working hand. Lower under control and alternate, or finish all reps on one side first.
Target
- Sets: 3
- Reps: 10 per side
- Rest: 90 seconds between sets
- Advance when: 3×10 per side with full range of motion
Key tips
- The straight arm provides balance, not pulling force. Resist the urge to pull with it
- Pull your working elbow back toward your hip, not up toward the ceiling
- Keep your body rigid. No twisting or hiking a hip to help
- Start with a higher bar or ring angle if 8 reps per side is too hard