Half-Kneeling Archer Row
The Half-Kneeling Archer Row mainly works the back and traps, with help from the shoulders and core. You'll need: resistance bands.
Required Equipment
Half-Kneeling Archer Row Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Lats (latissimus dorsi); Obliques
How to do the Half-Kneeling Archer Row
Why: Bulletproof your shoulders and build mid-back strength (and more ab strength than you think too) with this one.
How to Do It:
Set up in a half kneeling position with one knee propped up.
Hold the band and extend the arm on the same side as the propped knee out to the side a little higher than shoulder level.
Using the opposite arm, pull by bending the elbow out to the side and back. Think about pulling the shoulder blade back while doing so.
Sets and Reps: Aim for 3 sets of 8 to 10 reps per side
Half-Kneeling Archer Row FAQs
What muscles does the Half-Kneeling Archer Row work?
The Half-Kneeling Archer Row mainly works the back and traps, with help from the shoulders and core. The main muscles are the rhomboids and trapezius.
What equipment do you need for the Half-Kneeling Archer Row?
Resistance bands.
What workout day should the Half-Kneeling Archer Row go on?
It belongs on pull day in a push/pull/legs routine.
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