How to do the Standing Archer
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.
Standing Archer demonstration · © GymiaFit
Standing Archer at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Shoulders, Biceps, Forearms
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Standing Archer step by step
- 1Stand with your feet shoulder-width apart and your knees slightly bent.
- 2Extend your arms straight out in front of you at shoulder height, parallel to the ground.
- 3Rotate your torso to the right, keeping your arms extended and your back straight.
- 4As you rotate, extend your right arm forward and your left arm back, mimicking the motion of drawing a bowstring.
- 5Hold the position for a moment, then return to the starting position.
- 6Repeat the motion, this time rotating your torso to the left and extending your left arm forward and your right arm back.
- 7Continue alternating sides for the desired number of repetitions.
Standing Archer — questions
What muscles does the Standing Archer work?
The Standing Archer primarily targets the Upper Back. It also recruits the Shoulders, Biceps, Forearms as secondary movers.
What equipment do I need for the Standing Archer?
None — the Standing Archer uses your bodyweight only, so it works at home with nothing but floor space.
Is the Standing Archer suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Standing Archer?
Elevator, Skin The Cat, Upper Back Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Standing Archer demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.