About this exercise
A seated rotational mobility exercise that mimics the motion of drawing a bowstring. By alternating arms in an archer-pull pattern, you drive thoracic rotation and engage the obliques, rear shoulder, and upper back on each side.
Seated Alternate Arms Archer Back Rotation
Step by step instructions, muscle activation and variants for the Seated Alternate Arms Archer Back Rotation.
EasyObliques
How to Perform
- Sit upright on a chair or on the floor with feet flat and spine tall
- Extend both arms in front of you at chest height, palms facing inward
- Pull one elbow back forcefully as if drawing a bowstring, rotating your torso toward that side
- Keep the opposite arm extended forward, mimicking the bow arm
- Pause briefly at the end of the rotation to feel the stretch through the oblique and upper back
- Return to the centre and repeat on the opposite side in a controlled, alternating rhythm
- Keep your core braced throughout to support the rotational movement
Muscle Activation
Primary
Obliques
Secondary
Rear shouldersMiddle back
Common Mistakes
Common mistakes content is coming soon.
About the Seated Alternate Arms Archer Back Rotation
The Seated Alternate Arms Archer Back Rotation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.