How to do a Loop Band Single Arm Archer Pull
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Single Arm Archer Pull
Target muscles worked
Instructions for Proper Form
Mimicking the action of drawing a bow, this exercise isolates the upper back, shoulders, and arms with a focus on unilateral strength and stability. The loop band provides adjustable resistance, allowing for a full range of motion and engagement of the muscles in a unique way that promotes balance, coordination, and functional strength. It's especially beneficial for those looking to enhance their pulling capabilities and for athletes in sports requiring strong unilateral upper body strength.
- Anchor one band at roughly chin height.
- Position yourself so you are facing the anchor.
- Grab the band in one hand and stand at a distance where there is no slack in the band.
- Pull the band back while keeping your elbow parallel to the ground until your elbow can’t move further.
- Hold the position for about a second and then return your arm back to starting position at a normal pace.
- Switch to the opposite side after the set is complete.
Alternatives & Variations to Loop Band Single Arm Archer Pull
1. Loop Band Seated Shoulder Press
39.7 mSCORESWAPPED 13 TIMESPerformed seated with a loop band, this exercise focuses on shoulder and upper body strength. The seated position ensures stability and allows for concentrated effort on the deltoids as the band provides resistance throughout the press motion. This variation is excellent for isolating the shoulders, enhancing muscular endurance, and can be particularly beneficial for individuals with limited lower body mobility.
2. Loop Band High Pull
32.7 mSCORESWAPPED 13 TIMESThis compound movement works the shoulders, traps, and upper back. The loop band creates an adaptable resistance, making it easier on the joints compared to barbell high pulls while still promoting strength and muscle growth.
3. Loop Band Face Pull
32.7 mSCORESWAPPED 8 TIMESThis exercise targets the rear deltoids, traps, and upper back, promoting shoulder health and posture. The loop band adds a variable resistance, making it more accessible and effective than cable variations.
4. Mini Loop Band Overhead Fly
19.8 mSCORESWAPPED 7 TIMESAn isolation exercise that targets the deltoids and upper back, the overhead fly with a mini loop band adds resistance to improve muscle strength and stability. This variation offers a unique challenge, enhancing shoulder health and aesthetics better than standard flies.
5. Loop Band Underhand Front Raise
35.8 mSCORESWAPPED 6 TIMESLoop Band Underhand Front Raise is a variation on the more standard Front Raise. Like the Front Raise, this is an isolation exercise that primarily targets the shoulder's anterior deltoid (front of the shoulder). The use of a loop band increases resistance as you lift, making this a great exercise for building strength at the top of the movement, and the underhand grip can provide a more comfortable wrist position.
6. Loop Band Shoulder Internal Rotation at 90°
29.5 mSCORESWAPPED 6 TIMESOptimizing the rotator cuff's strength at a functional angle, this exercise focuses on internal rotation with the arm at a 90-degree angle. The loop band allows for controlled resistance, aiding in the development of shoulder stability and strength, which is essential for both daily activities and athletic performance.
7. Backward Arm Circle
84.1 mSCORESWAPPED 5 TIMESBackward Arm Circle is a continuous exercise that primarily targets the shoulders. This exercise is often used as a warm up to improve mobility and muscle activation throughout the shoulders. This exercise is often used together with its counterpart, Forward Arm Circle.
8. Cross-body Arm Stretch
11.9 mSCORESWAPPED 5 TIMESCross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.
9. Loop Band Shoulder External Rotation
18.7 mSCORESWAPPED 5 TIMESFocusing on the rotator cuff muscles, this exercise enhances shoulder stability and mobility. The external rotation movement with the loop band resistance strengthens the shoulder's external rotators, crucial for injury prevention and rehabilitation. It’s suitable for all fitness levels and is especially beneficial for athletes and individuals seeking to improve shoulder health.
10. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 4 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.