Alternating Standing Arm 45-Degree Archer Row
Strengthen your back and shoulders with the alternating standing arm archer row. Improve posture and build upper body strength.
The Alternating Standing Arm 45-Degree Archer Row mainly works the back, with help from the chest and traps. No equipment needed: it uses just your bodyweight.
Alternating Standing Arm 45-Degree Archer Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Upper Chest (pectoralis major, clavicular head); Mid Traps (trapezius, middle fibers)
Alternating Standing Arm 45-Degree Archer Row Variations and Alternatives
How to do the Alternating Standing Arm 45-Degree Archer Row
Standing Archer Alternate 45 Degrees Arm Row
Positioning:
Stand with your feet shoulder-width apart.
Engage your core for stability.
Extend your arms to your sides at shoulder height, palms facing down.
Movement:
While keeping your core engaged, draw your right arm back as if performing a rowing motion, bending your elbow and bringing your hand towards your rib cage. Your left arm should extend forward at a 45-degree angle.
Squeeze your shoulder blades together as you pull your right arm back.
Return to the starting position, extending both arms back to the side.
Repeat the motion on the left side, drawing your left arm back and extending your right arm forward.
Continue alternating arms for the desired number of repetitions, ensuring controlled movement and proper form throughout.
Tips:
Keep your shoulders relaxed and down away from your ears.
Focus on using your back muscles to pull the arm back rather than your arms.
Maintain a straight back throughout the exercise to prevent strain.
Alternating Standing Arm 45-Degree Archer Row FAQs
What muscles does the Alternating Standing Arm 45-Degree Archer Row work?
The Alternating Standing Arm 45-Degree Archer Row mainly works the back, with help from the chest and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Alternating Standing Arm 45-Degree Archer Row?
None. The Alternating Standing Arm 45-Degree Archer Row is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Standing Arm 45-Degree Archer Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Alternating Standing Arm 45-Degree Archer Row variations and alternatives?
Similar exercises include the Bodyweight Row Good-Morning, Double Side-Step Kickback Row, Alternating Kettlebell Row and Cable Archer Row.
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