Shoulders · Bodyweight
Seated Alternate Arms Archer Back Rotation
How to do the seated alternate arms archer back rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Sit tall on a chair with both arms extended in front at shoulder height. Pull one arm back like drawing a bow while rotating your torso toward that side, then return and alternate, letting the trunk turn drive the reach.
- 1Feel your torso rotate as the drawing arm pulls back
- 2Squeeze the rear of the shoulder at the end of the draw
- 3Keep your hips square and let the rotation come from your trunk
Common mistakes
- Do not let your hips twist along with the torso
- Avoid shrugging the shoulder as you draw back
- Do not collapse your chest; stay tall through the spine
Muscles worked
The seated alternate arms archer back rotation mainly works the rear delts and obliques, with the mid traps, lower traps, upper abs, lower abs, and external rotators assisting.
- Rear DeltsPrimary
- ObliquesPrimary
- Mid TrapsSupport
- Lower TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- External RotatorsSupport
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- Side DeltsMinor
Kovo programs the seated alternate arms archer back rotation for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.