Archer Row

Archer row is an exercise that develops rhomboid engagement compounding with thoracic rotation. Scapular instability is common in both an athletic and a work based setting. Archer row is a great exercise for encouraging good muscular engagement and improved recruitment patterning.

1. Kneel on one knee
2. Position band above shoulder height
3. Hold band in one hand
4. Squeeze shoulder blades
5. Bend elbow and pull arm back so that elbow is behind shoulder
6. At end point try to pull elbow behind back
7. Repeat both sides