Archer Inverted Row
The Archer Inverted Row is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: high parallel bars.
Required Equipment
Archer Inverted Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
How to do the Archer Inverted Row
Setup
Position yourself underneath a horizontal bar set to approximately waist or chest height.
Grasp the bar with a wider grip than a standard row. Your body should form a straight line, heels on the floor.
Movement
Initiate the pull by retracting your shoulder blade on your working side.
As you pull, keep the other arm relatively straight to provide minimal assistance, shifting the vast majority of the load onto the active arm.
Pull your chest toward the hand on the working side until you reach the bar.
Squeeze your back muscles at the top of the movement.
Slowly return to the starting position with your body fully extended.
Tips for Success
Keep your core tight and engage your glutes throughout the movement to prevent your hips from sagging.
Focus on driving your elbow back rather than pulling with your hand.
Alternate sides after completing your repetitions.
Archer Inverted Row FAQs
What muscles does the Archer Inverted Row work?
The Archer Inverted Row mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Archer Inverted Row?
High parallel bars.
Is the Archer Inverted Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Archer Inverted Row go on?
It belongs on pull day in a push/pull/legs routine.
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