The standing archer is a dynamic warm-up drill where you stand with feet wide and mimic the motion of drawing a bow — extending one arm forward while pulling the other back, rotating through the torso. It mobilizes the thoracic spine, warms up the shoulders, and builds rotational coordination.
Muscle Group
Core, Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Mobilizes the thoracic spine through rotation
- Warms up the shoulders
- Builds rotational coordination
- Excellent dynamic warm-up
- No equipment needed
- Engaging mobility drill
How to perform
- Stand with feet wider than shoulder-width, in an athletic stance.
- Extend your right arm straight forward at shoulder height, palm facing inward (like aiming a bow).
- Bring your left hand up to your right shoulder and “draw the bow” — pull your left elbow back and across your body.
- Rotate your torso to the left as you draw. Look forward over your right hand.
- Hold for 1 to 2 seconds, then “release” by extending your left arm forward and switching the motion.
- Repeat on the other side — left arm extends forward, right hand draws back.
- Continue alternating in a rhythmic flow.
- Perform for 30 to 60 seconds.
FRONT VIEW
BACK VIEW
Abs
Primary
Upper Back
Primary
Posterior Deltoid
Primary
Obliques
Primary