Resistance-Band Archer Row
The Resistance-Band Archer Row mainly works the back, with help from the shoulders and traps. You'll need: resistance bands.
Required Equipment
Resistance-Band Archer Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
How to do the Resistance-Band Archer Row
Setup
Hold a resistance band with both hands directly in front of your chest, arms fully extended.
Movement
Start with both arms straight out in front of you.
Pull one hand back toward your chest, driving your elbow behind you as if drawing back a bowstring, while keeping the other arm straight in the starting position.
Squeeze your shoulder blade toward the spine on the working side.
Slowly return to the starting position with both arms extended.
Complete all repetitions for one side, then switch to the other, or alternate arms for each repetition.
Resistance-Band Archer Row FAQs
What muscles does the Resistance-Band Archer Row work?
The Resistance-Band Archer Row mainly works the back, with help from the shoulders and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Resistance-Band Archer Row?
Resistance bands.
What workout day should the Resistance-Band Archer Row go on?
It belongs on pull day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.