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All exercises

Standing archer

Beginner

Standing archer is a isolation bodyweight exercise for the upper back, also working the front delts, biceps, and forearms.

What it works

Primary muscle

Upper back

Also works

Front deltsBicepsForearms

Equipment
Bodyweight
Movement
Mobility
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Stand with your feet shoulder-width apart and your knees slightly bent.
  2. 2Extend your arms straight out in front of you at shoulder height, parallel to the ground.
  3. 3Rotate your torso to the right, keeping your arms extended and your back straight.
  4. 4As you rotate, extend your right arm forward and your left arm back, mimicking the motion of drawing a bowstring.
  5. 5Hold the position for a moment, then return to the starting position.
  6. 6Repeat the motion, this time rotating your torso to the left and extending your left arm forward and your right arm back.
  7. 7Continue alternating sides for the desired number of repetitions.

What to do instead

  • Skin the catBodyweight
Logged today · 1 min restStanding archer

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