#Archer Pulls

Cable archer pulls are a masterclass in unilateral rear delt supremacy Imagine you’re in the battlefield and you’re drawing back a bow This is who we need you to resemble in your local commercial gym cable machine Your rear delts are the foundation of your posture The backbone of your shoulder health And will complete your physique Finalising that Round 3-dimensional look you’re after One arm at a time, full stretch, then PULL When you feel that contraction lock in, you know it’s working This movement fixes rounded shoulders, will bulletproof your rotator cuffs, and let’s be honest.. It looks cool af You want the full REAR DELT guide to take your physique to the next level? Comment KRANKO and get the COMPLETE protocol… 🤫

STOP doing your regular rear delt flys! Most people STRUGGLE to perform rear delt exercises correctly… let alone FEEL them But that is almost IMPOSSIBLE with this movement Everyone knows that having MASSIVE shoulders is a standout in ones physique But what MOST people fail to realise is that your rear delts play the most important role in your shoulders Making it a VERY slept on muscle that a lot of people neglect Start doing these and I guarantee you will feel a difference - - #gymtips #gymtok #fyp #reardelts #archerpulls

Archer pulls are a game changer for the rear delts #gym #gymtips #reardelts #shoulderworkout #foryoupage

Your rear delts need Archer Pulls. Here’s why: Archer Pulls give you: • More usable range of motion than a standard reverse fly • A cleaner line of pull that actually matches the rear delt • The ability to drive the elbow back without traps taking over • Constant tension instead of losing it at the top • A stable setup so you can train closer to failure with intent — It’s not a replacement for your other rear delt work. It’s a great way to make sure your rear delts are actually working as intended, under load and progressing in your program. Add this alongside your rows and fly variations. Then pay attention to what you actually feel working. — Save this and plug it into your next upper pull day.

EZ Bar & Band Archer Pulls...because you don't come to me for normal. Yes, this actually IS a real exercise and it's pretty fun to do... I think training SHOULD be fun, even if it sometimes looks insane! You might be familiar with Cable Archer Pulls (or Band Archer Pulls) for rear delts and upper back. So I thought, you know what...let's take it to the next level. And seriously, if you try it and catch it on video, tag me on it (especially if you do it in a commercial gym!). My first attempt was adding bands to a full size Olympic bar. That ended up being too heavy and compromising the intended purpose of the exercise. It actually was very challenging in a lot of other ways but it didn't give me a good Archer Pull for rear delts. The EZ Bar is perfect for it. I have full setup instructions in the back half of the video. Ideally, you'll want a pair of spring clips to cradle the band and keep it from slipping down. If you don't have spring clips, use a couple of small plates (2 1/2's if you have them) and collar them on. I'm using a single small/medium sized silicone band from @vectorathlete (link in bio under "Product Links" - code FITPOWER20 gets you 20% off). Grip the bar in the center with the camber point away. Hold the band (both "strings") with your second and third fingers. Now draw it back like a bow (I'm not an archer so I just did what felt right with it). This is the action that brings in the rear delts and upper back (to stabilize the scapulae). Keep your back elbow high to really get the rear delt involved. You want a straight line from your front hand to back elbow for proper bracing. I found it worked best to hold the draw tension for a second or two. Then just release the tension and go again (I didn't release the bands like you would a bowstring when shooting an arrow). You probably can but I didn't. Please don't use this setup to shoot anything at anybody or anything :) Got a lagging muscle that refuses to grow? 👇 Just comment MASS or GUIDE and I’ll DM you the Mass Targeting Specialization guide. #madscientistofmuscle #reardelts #archerpull #upperback #postureexercise #betterposture #archerexercise #reareltexercise

Trying a new move today! Have you tried Archer Pull for your rear delts? #musclegrowth #bodybuildinglifesyle #fitnessmalaysia

Archer pulls are a killer way to target your rear delts and build stronger, more stable shoulders. Training one arm at a time helps you get a tighter contraction, increase time under tension, and correct those little left-right weaknesses. They also hammer the rotator cuff, keeping your shoulders healthy and pain-free. Plus, they’re great for posture since they strengthen the muscles that pull your shoulders back where they belong. 👉 Follow @kgx_fit for more muscle-building tips 👉 If you want direct help getting stronger, leaner, and more confident, DM me “FIT” and I’ll send you the details. #deltoids #workout #gymtips

Don’t miss this exercise 👀 I get thee BEST rear delt pumps I’ve ever had with the “archer row”. Not even sure if that’s the name or not but it feels right haha I love how you can lift heavier with this movement versus rear delt fly variations 💪🏼

My take on archer pulls… 😬 Ready to get into the best physical shape you’ve ever been in? DM me “CHANGE” and we can talk about what’s possible for you over the next 24 weeks #misteroptimal

Most people train rear delts… but still don’t grow them. Because they’re doing the same basic pulls with zero control. 👉 Enter: Archer Pull This isn’t just another variation— It forces unilateral control, better stretch, and full contraction on your rear delts. One side works. One side stabilizes. No cheating. No momentum. That’s where real growth happens. If your rear delts are lagging, stop adding more exercises… Start improving the quality of one. 🎯 Try this: – Slow eccentric – Control the stretch – Pause at peak contraction Rear delts don’t need more volume. They need better execution. Save this. Try it. Then tell me the difference.

Most people mess up face pulls. They turn it into a trap + upper back exercise. With archer pulls you get: • True rear delt stretch • Full contraction on each side • Less momentum, more control You can’t hide weak execution when it’s unilateral. Pioneer series all-in-one rack by @vesta.fitness #garagegym #core #abs #absworkout

A.k.a., Supported Archer Face Pulls Because I’m slightly side-on to the cable, the upper arm comes across the chest more — almost like an archer. That does a few important things 👇 ➡️ Changes the line of pull ➡️ Increases posterior delt engagement in a more lengthened range, versus standard face pulls. ➡️ Forces better scapula–humerus coordination ➡️ Exposes cheating you get away with in standard face pulls Why I like this variation: ✔️ Less momentum ✔️ More honest reps ✔️ Good carryover to real-world and sport positions ✔️ Great for lifters who “do face pulls” but don’t really feel them ✔️ The bench support helps eliminate body English, and compensatory movements you often see with standard face pulls gone wrong (overextension of the lower back etc.) Overall, I still like standard (dual rope, seated or standing) face pulls and will still program them alot more than I ever would these, but “archer” face pulls are a nice option to throw in the mix. “Archer” face pulls aren’t a heavy movement. Think control > load, and let the shoulder do the work. Save it. Try it. Your shoulders will tell you the difference. Gareth P.s., if you’ve got larger pecs then you’ll feel slightly limited in range of motion with these as your arm crosses your body. Still works, but you might need to alter your facing angle a little. #facepull #shoulderhealth #shoulderstrength #reardelts