How to: Archer Pull
Primary Muscles Used:Back, Posterior Deltoid, Lats, Rhomboids, Traps, Biceps
Exercise Families:Horizontal Pull
- Connect the handle attachment and set the cable pulley at the top of the pole. Turn to face the cable pulley and grasp the handle attachment. Standing two steps away, plant your right foot on the floor and take a large step backwards with your left foot, ensuring that your feet are slightly further than shoulder-width apart. Bend both knees to approximately 90 degrees, hinge forward from your hips and extend your left arm above your head. This is your starting position.
- Inhale. Exhale. Extend your right knee and bend your left to transfer your weight backwards onto your left leg. Pivot your left foot to place your heel on the floor. At the same time, rotate your torso away from the cable pulley, bend your left elbow to bring the handle in towards your left shoulder and extend your right arm along the length of the cable. You should feel a small squeeze between your shoulder blades. This position should resemble an archer preparing to release an arrow.
- Inhale. Transfer your weight onto your right leg, rotate your torso to face the cable pulley and extend your left arm to return to the starting position. Complete half of the specified number of repetitions on the same side before completing the remaining repetitions on the other side.
Alternative Exercises for Cable
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