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Resistance Band Single-Arm Archer Pull
Unilateral resistance band pulling exercise that targets lats, traps, and rear delts to build upper back strength and stability; enhances pulling power and coordination with a bow-drawing motion.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Forearms, Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
8/10Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Biceps
5/10Forearms
4/10Flexors
Abs
3/10Obliques
3/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor resistance band at chest height. Grip with both hands, extending one arm forward at shoulder height and bending the pulling elbow close to body. Stand in wide stance with core engaged.
- Exhale and pull with working arm, driving elbow back.
- Keep extending arm straight and rotate torso slightly.
- Squeeze back muscles at chest height.
- Hold contraction for one second.
- Inhale and slowly return to start, resisting band tension.
- Switch sides after reps.
Coaching Tips
Form Cues
- Lead with elbow, not hand.
- Squeeze shoulder blades together.
- Keep core braced tight.
- Front arm stays straight.
- Pull chest up, shoulders down.
Breathing
Exhale during the pull and squeeze; inhale on the controlled return.
Tempo
2-1-2
Range of Motion
Extend pulling arm from straight front position to elbow aligned with shoulder and body, maintaining straight non-working arm.
Safety
Safety Notes
- Choose band resistance that allows control.
- Avoid rotator cuff stress by externally rotating shoulder.
- Brace core to prevent lower back arch.
- Start with lighter bands for form mastery.
- Use gloves if band causes skin friction.
Spotting
No spotter needed; use appropriate band resistance and focus on controlled reps.
Common Mistakes
- Letting band snap back quickly.
- Bending the extending arm.
- Using arm instead of back to pull.
- Leaning body excessively without core brace.
- Poor shoulder external rotation.
When to Avoid
- Acute shoulder impingement.
- Recent rotator cuff injury.
- Lower back instability without core strength.
Flexibility Needed
- Shoulder flexion to 90 degrees.
- Thoracic rotation mobility.
- Wrist extension for grip.
Build Up First
- Basic horizontal row proficiency.
- Unilateral pulling coordination.
- Core bracing technique.
Also known as
Band Archer Pull, Single-Arm Band Archer Row, Resistance Band Archer Pull
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