Archer row

A wide-grip row that shifts the load onto one arm each rep while the other arm stays straight out to the side, loading each side of the upper back and lats.

How to do it

1. 01Set up as for an Australian row under a hip-height bar, gripping it overhand very wide, about twice shoulder-width.
2. 02Brace your abs and glutes to hold a straight line from head to heels.
3. 03Pull your chest toward one hand: that elbow bends and drives back while the other arm stays straight along the bar.
4. 04Pull until your chest is close to the bar beside the working hand, keeping your shoulders and hips square to the floor.
5. 05Lower under control back to the center, then pull to the other side — alternate sides every rep.

Common mistakes

• Bending the straight arm so it takes over — keep it straight and use it only for light support.
• Twisting the torso or dropping a hip — brace your core and keep shoulders and hips square.
• Dropping too fast — lower slowly back to the center before switching sides.

In the Row progression

1. 1Band row
2. 2Incline row
3. 3Australian row
4. 4Archer row

Standard to move on: 3 sets × 8, two sessions in a row.