Beginner
STANDING ARCHER
Back
Body Part
Upper back
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart and your knees slightly bent.
2
Step:2 Extend your arms straight out in front of you at shoulder height, parallel to the ground.
3
Step:3 Rotate your torso to the right, keeping your arms extended and your back straight.
4
Step:4 As you rotate, extend your right arm forward and your left arm back, mimicking the motion of drawing a bowstring.
5
Step:5 Hold the position for a moment, then return to the starting position.
6
Step:6 Repeat the motion, this time rotating your torso to the left and extending your left arm forward and your right arm back.
7
Step:7 Continue alternating sides for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
