Archer row (Australian)
Backhardrepslow bar
A one-arm-biased inverted row: under a low bar with a very wide grip and the heels on the floor, the chest pulls up toward one hand while that elbow bends, and the other arm stays almost straight along the bar, helping only a little. It is the hard step of the inverted row ladder, before the one-arm row.
How to do it
- Lie under a bar at about hip height and grip it overhand with the hands much wider than the shoulders; heels on the floor, body straight, arms straight.
- Pull the chest up toward the right hand, bending the right elbow back close to the body, while the left arm stays straight along the bar.
- Pause at the top with the shoulder blades squeezed, then lower with control to straight arms.
- Repeat toward the left hand; keep the hips up and the body straight throughout.
Muscles worked
Main: lats, traps
Supporting: biceps, shoulders, forearms, abs