Suspension Archer Row

Instructions for proper form

1. Adjust the suspension trainer to a suitable length, allowing your body to be at an angle when holding the handles. 2. Stand facing the anchor point with feet shoulder-width apart. 3. Grasp the handles with a neutral grip, arms extended in front of you at shoulder height. 4. Engage your core and maintain a straight line from your head to your heels. 5. Pull one handle towards your body while leaning back slightly, rotating your torso towards the pulling side while extending the other arm back. 6. Slowly return to the starting position and repeat on the other side, alternating back and forth.

Common mistakes to avoid

1. Avoid arching your back or hunching your shoulders. 2. Do not use momentum; focus on controlled movement. 3. Ensure that you do not let your hips sag or elevate excessively during the movement. 4. Don’t allow your elbows to flare out excessively; keep them closer to your sides.

Benefits

Specific benefits of the exercise

The Suspension Archer Row enhances shoulder stability and strengthens the posterior deltoids, improving upper body strength and posture.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect to see increased shoulder strength and improved posture in 4-6 weeks..

Who this exercise is best for

This exercise is beneficial for novices looking to strengthen their shoulders, improve their pulling strength, and enhance overall upper body stability.

Scientific studies supporting its effectiveness

A study published in the Journal of Strength and Conditioning Research indicates that suspension training can effectively increase upper body strength and stability due to its focus on engaging core and stabilizing muscles.

Variations

Beginner modifications

To make this exercise easier, move your feet closer to the anchor point or perform the row with a shorter range of motion at first.

Advanced progressions

To progress, try extending the range of motion, increase the angle of your body to leverage more resistance, or add a pause at the top of the movement to increase time under tension.

Integrations

Complementary exercises

Complement this exercise with push-ups or chest presses to create a balanced upper body workout.

Super set recommendations

Super set with push-ups; after completing a set of Archer Rows, immediately perform a set of push-ups for additional upper body engagement.

Sample workout routines

A sample routine could include: 3 sets of 10-12 Suspension Archer Rows, followed by 3 sets of 10-15 push-ups, and finish with 3 sets of planks to target core stability.

Exercise combinations

Combine with horizontal pulling movements like seated rows or bent-over rows for comprehensive upper back engagement.

Best time to do this exercise in your workout

The Suspension Archer Row is best performed early in your upper body workout, after warm-up but before heavier compound lifts, to fully engage the shoulders.