Exercise
Standing rotational pull on the mat with a resistance band for upper-back strength and trunk rotation control.
Setup instructions
Anchor a resistance band securely at chest height to one side of the mat. Stand sideways to the anchor with feet hip-width apart. Hold the band with both hands, one arm extended forward and one hand near the chest. Engage the core and grow tall through the spine.
Breathing cues
Exhale to pull. Inhale to return.
Movement steps
- 1Inhale to prepare in the bow position with the forward arm extended.
- 2Exhale to pull the band back toward the rib cage in an arrow motion against band tension.
- 3Rotate through the trunk with the hips stable.
- 4Inhale to return the arm forward with control.
- 5Complete one side before switching to face the opposite direction.
Common mistakes
Rotating the hips instead of the trunk; pulling with the arm alone; using excessive band tension; letting the ribs flare; holding the breath.
Safety notes
Keep the rotation range modest and pain-free. Stop if sharp back or shoulder discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Bow and Arrow suitable for beginners?
Yes. The chest-height anchor makes the rotational pull easy to scale. Keep the rotation range modest and pain-free.
What muscles does Resistance Band Bow and Arrow work?
The upper back and obliques drive the rotational pull while the shoulders stabilise the bow-and-arrow arm positions.
What is Resistance Band Bow and Arrow good for?
It builds rotational upper-back strength and trunk control before reformer rotation work and standing twist progressions.
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