Exercise guide
Seated Alternate Arms Archer Back Rotation
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This exercise improves thoracic mobility and strengthens the upper back by mimicking a bow-drawing motion. It effectively targets the rear deltoids, trapezius, and lats through controlled rotation and scapular retraction.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet flat on the floor, hip-width apart.
- Extend both arms straight out in front of you at shoulder height with palms facing each other.
- Engage your core and maintain a neutral spine with your chest lifted and shoulders relaxed.
How to do it
- Exhale as you pull one elbow back horizontally, keeping it at shoulder height as if drawing a bowstring.
- Rotate your torso toward the pulling arm, following the movement with your gaze to maximize thoracic rotation.
- Inhale as you slowly return the arm to the starting position with a controlled 2-second tempo.
- Repeat the movement on the opposite side, alternating arms for each repetition.
Form checklist
- Keep your hips square and knees pointing forward; do not let your lower body rotate.
- Maintain a tall, upright posture without leaning forward or backward.
- Ensure the pulling elbow stays high and parallel to the floor throughout the movement.
- Keep the stationary arm fully extended and stable in front of your shoulder.
Pro tips
- Focus on squeezing the shoulder blade of the pulling arm toward your spine to maximize trapezius and lat activation.
- Imagine a string pulling the crown of your head upward to maintain spinal length during the rotation.
Make it harder
- Hold a light resistance band between your hands to add tension to the pulling phase.
- Pause for 3 seconds at the peak of the rotation to emphasize isometric back engagement and stretch.
Frequently asked
- What muscles does the seated alternate arms archer back rotation work?
- The seated alternate arms archer back rotation primarily targets the lats and trapezius, and also works the rhomboids and serratus anterior as secondary muscles.
- What equipment do you need for the seated alternate arms archer back rotation?
- The seated alternate arms archer back rotation requires no equipment — just your body weight.
- Is the seated alternate arms archer back rotation good for beginners?
- Yes. The seated alternate arms archer back rotation is a beginner-friendly movement and a strong foundation to build on.