Archer Pull
Targets lats, rear delts and core
Requires a cable machine
Intermediate level
Builds rotational strength and power
Improves coordination and athletic movement
Step 1
Attach a D-handle to the cable pulley set at the highest position. Stand facing the machine, step back two paces, and take a wide split stance with your right foot forward and left foot back. Bend both knees to roughly 90 degrees, hinge slightly forward at the hips, and extend your left arm up toward the handle to grip it. Your left arm should be fully extended overhead toward the cable. This is your starting position.
Step 2
Exhale and simultaneously shift your weight back onto your left leg, rotate your torso away from the cable, and pull the handle toward your left shoulder by bending your left elbow. As you rotate, your right arm extends naturally along the cable line. Your body should resemble an archer drawing a bow. You should feel a squeeze between your shoulder blades at the end of the movement.
Step 3
Inhale and reverse the movement, shifting your weight forward, rotating back to face the cable, and extending your left arm to return to the starting position. Complete all reps on this side, then switch to a right-foot-back stance and repeat with the right arm pulling.
Exercise Benefits
The archer pull is a dynamic cable exercise that trains your back, core and rotational power in one movement. It targets the lats and rear deltoids while requiring your core to control the rotation, making it as much a stability challenge as a strength exercise. The weight-shifting and rotational mechanics mimic the demands of athletic movement, making it particularly useful for sports that involve throwing, reaching or twisting. It's a refreshing alternative to standard rows for anyone looking to build functional back strength.
