Standing Archer

Standing Archer


This exercise involves standing with one foot forward and one foot back, as if in a lunge position, and holding a bow and arrow pose with the arms. It helps to improve balance, stability, and upper body strength.

Muscle Group

Equipment Required

Standing Archer Instructions

  1. Stand with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.
  2. Take a deep breath and exhale as you twist your torso to the right, shifting your weight onto your right foot.
  3. As you twist, bring your left arm across your body and your right arm behind your back, as if you were pulling back a bowstring.
  4. Hold the pose for a few breaths, then release and return to the starting position.
  5. Repeat on the other side, twisting to the left and bringing your right arm across your body and your left arm behind your back.

Standing Archer Form & Visual

Standing Archer

Standing Archer Benefits

  • Improves upper body strength and stability
  • Targets the chest, shoulders, and arms
  • Engages the core muscles for balance and stability
  • Increases flexibility in the shoulders and chest
  • Improves posture and alignment
  • Can be modified for different fitness levels and abilities

Standing Archer Muscles Worked

  • Shoulder muscles (deltoids)
  • Chest muscles (pectoralis major)
  • Back muscles (latissimus dorsi)
  • Arm muscles (biceps and triceps)
  • Core muscles (abdominals and obliques)
  • Leg muscles (quadriceps, hamstrings, and glutes)

Standing Archer Variations & Alternatives

  • Standing Archer with Resistance Band
  • Standing Archer with Dumbbells
  • Standing Archer with Kettlebells
  • Standing Archer with Medicine Ball
  • Standing Archer with Cable Machine