Seated Archer
Single-arm seated row on the short box: one arm draws the strap back as the other extends long, so the trunk resists the pull of the spring and the shoulder blades work independently.
- Body
- Reformer
- Strap
- Equipment
- Movement
⚠️ Clinical Contraindications
- Shoulder Impingement: Keep the elbow low and the pull to the ribs; avoid shrugging the working shoulder.
- Low Back Pain: Keep the spine long and the ribs stacked; shorten the pull rather than letting the trunk round.
- Neck & Cervical Strain: Keep the gaze level and the neck long; the shoulder blades move, not the head.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Sit tall on the short box facing the risers with the legs extended long and the heels braced into the headrest, a strap in each hand at shoulder height and the shoulder blades drawn back and down.
Execution Instructions
- Exhale to draw one strap back past the ribs, bending that elbow along the side of the body while the other arm reaches long and the trunk stays square; inhale to return the bent arm and change sides with control.
- Keep the spine long and level throughout — the open arm is the anchor that stops the trunk rotating toward the pulling arm.
Teaching Cues
"Draw one shoulder blade down and back as the elbow passes the ribs."
"Keep the shoulders and hips square to the risers — no rotating into the pull."
"Reach the other arm long and still; use it as the anchor while the working arm rows."
Modifications & Progressions
Lighter Spring (Regression)
Drop to a single strong or medium spring and shorten the pull to keep the trunk square.
Both Hands to One Side (Progression)
Row both straps toward one hip to load the obliques, then change sides with control.
Seated Archer, Shoulder Impingement (Injury Modification)
Keep the elbow low and the pull to the ribs, and stop short of any pinch in the front of the shoulder.