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Archer row: The underrated back-building move you’re not doing yet

Fix muscle imbalances in your back with this effective move!

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Back muscles
Nigel Msipa / Unsplash

The archer row doesn’t get a lot of attention, but it can be a great exercise for strengthening your back in a unique way. As a personal trainer, I like to include archer rows in my clients’ programming who are working on muscle imbalances. It is easy to favor one side of your back when doing exercises like cable rows, so this movement is imperative for preventing injury and staying symmetrical. Keep reading to learn more about the benefits of the archer row, as well as how to properly do it!

What makes the archer row so effective?

Archer row
Designed by Freepik

The archer row is a powerful, yet underused, horizontal-pull variation that blends unilateral strength and core stability. Unlike traditional rows, one arm pulls while the other remains extended, forcing your body to resist rotation and improving control. This anti-rotation demand makes your stabilizers work harder, enhancing muscle recruitment across the back, shoulders, and core. 

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Because you train one side at a time, the archer row allows you to work on correcting imbalances and building strength in each lat and mid-back more symmetrically. Plus, by adjusting your body angle or grip width, you can fine-tune the difficulty, making the archer row scalable for beginners and challenging enough for advanced athletes.

Muscles targeted and the benefits you’ll notice

Back muscle
Pexels

The archer row primarily works the latissimus dorsi, but it also heavily engages the rhomboids, trapezius, and posterior deltoids. Your biceps help in the pulling motion, and the anti-rotation nature engages your core, including the obliques and spinal stabilizers. 

One research study shows that “unilateral performance of exercises activated the external oblique more than bilateral performance, regardless of exercise.” This shows how rowing movements (“one-armed” style) can help you not only build back thickness and strength, but also improve your core resilience and stability. Over time, if you’re consistent, you’ll likely notice better posture, reduced muscle imbalances, and a more defined upper-back “wing” shape.

How to perform the archer row with perfect form

Archer row.
Adobe Stock

Instructions:

  1. Set up: Use gymnastics rings, TRX straps, or a bar. Position your feet so your body leans back at an angle that challenges you but allows control.
  2. Grip and posture: Grab the handles with both hands. Keep your core braced and shoulders down while maintaining a straight line from your head to your heels.
  3. The pull: Begin the row by pulling one handle toward your chest, while simultaneously extending your other arm straight out to the side.
  4. Squeeze: At the top of the movement, squeeze your shoulder blade of the pulling side, making sure to engage your lats.
  5. Lower slowly: Lower your body back to the starting position in a controlled way, resisting rotation.
  6. Alternate sides: Repeat on the opposite side to maintain balance.

Recommended sets and reps: Aim for 3 to 4 sets of 6 to 12 reps per side, depending on your strength level. Beginners may start on the easier side of that range with a more upright body angle; as you get stronger, lean back more or slow down the tempo for added challenge.

Common mistakes and simple fixes

Gymnastic rings
Designed by Freepik
  • Using too much momentum: People sometimes swing their bodies to cheat the movement. Slow down, especially on the lowering phase, and focus on control.
  • Letting the hips rotate: If your torso twists, you’re not activating your core properly. Brace your abs and glutes, and think “stay square.”
  • Shrugging your shoulders: It can be easy to let your traps take over, reducing lat engagement. Keep your shoulders down and back; initiate the pull with your lats.
  • Uneven reps: You may favor one side and reinforce imbalances. Alternate sides carefully and count each rep per arm.
  • Poor range of motion: Not fully extending or pulling makes the exercise less effective. Extend the non-pulling arm fully and pull your body toward the working side as much as you can while maintaining proper form.
Christine VanDoren
Christine VanDoren
Contributor
Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her… Read Full Bio
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