This exercise involves holding a dumbbell in each hand and alternating between pulling one arm back like an archer drawing a bow, while the other arm extends forward. It targets the back, shoulders, and arms.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the chest, shoulders, and triceps
- Improves upper body strength and endurance
- Helps to correct muscle imbalances between the left and right sides of the body
- Increases range of motion in the shoulders
- Can be modified for different fitness levels and goals
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your right arm straight out to the side, parallel to the ground, with your palm facing down.
- Bend your left elbow and bring the dumbbell up to your shoulder, with your palm facing in.
- Rotate your torso to the left and extend your left arm straight out to the side, parallel to the ground, with your palm facing down.
- Bring your right elbow up to your shoulder, with your palm facing in.
- Continue alternating sides for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Anterior Deltoid
Primary
Triceps
Primary
Biceps
Primary
Obliques
Primary
Abs
Secondary