If you’ve mastered the standard suspended row and want a challenge that pushes your pulling power and core stability to new heights, it’s time to try the Suspended Archer Row. This advanced variation turns your body into a unilateral strength machine, mimicking real-world pulling patterns while engaging stabilizers in a way symmetrical rows can’t.
What is the Suspended Archer Row?
The Suspended Archer Row combines elements of a row and an archer pull-up. One arm performs the primary pulling motion while the other arm remains extended, stabilizing and assisting just enough to keep your body aligned. This movement demands strong lats, rear delts, and biceps, plus serious anti-rotation engagement from your core.
This is an image of a standing archer row that you can practice to get the movement and form down before applying it in suspension training.
Why It Works
Unilateral training is a game-changer for identifying and fixing strength imbalances. The Archer Row takes this further by adding rotational resistance. You’ll fight to keep your torso square as you pull with one side.
Key benefits:
- Upper body power: Builds targeted strength in lats, traps, rear delts, and biceps.
- Core stability: Engages obliques and deep core muscles to resist rotation.
- Grip endurance: Longer time under tension for the working arm builds stronger hands and forearms.
- Functional transfer: Improves pulling mechanics for sports like climbing, rowing, or martial arts.
How to Perform the Suspended Archer Row
- Setup: Adjust your suspension straps to mid-length and position a mat such as the Tyger Mat so the anchor point is centered over the ears of the logo.
- Start Position: Stand with feet shoulder-width on your chosen line or marking point, holding one handle close to your ribcage and the other fully extended at shoulder height.
- Execution: Pull with your working arm while keeping the opposite arm straight. Maintain a rigid plank position from head to heels, resisting rotation.
- Lower: Return slowly to the start position under control.
- Reps: Aim for 6–8 reps per side.
Progression with the Tyger Mat™
The Tyger Mat’s measured increments make it easy to scale intensity:
- Increase difficulty: Move your feet closer to the anchor (lower line numbers).
- Decrease difficulty: Step back to higher line numbers.
- Track width: Record both your line number and hand placement to ensure consistent form.
Common Mistakes to Avoid
- Twisting through the torso instead of holding a square position.
- Letting the stabilizing arm bend too much.
- Shrugging shoulders during the pull.
Who Should Try It
The Suspended Archer Row is ideal for intermediate to advanced suspension training practitioners who want to break plateaus, improve muscle symmetry, and build functional pulling strength. This move not only levels up your suspension training but also integrates seamlessly with Tyger Fit Lab’s scientific approach to measuring and progressing workouts. Add it to your routine, track your progress, and watch your strength soar.
