Kneeling Archer with Weight & Long Strap

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Weights

Body area

Arms, Shoulders, Back, Core

Muscles

Shoulders, Spinal erectors, Core, Biceps

Video tutorial

in the member area

Starting Position

Kneeling on the carriage, the right leg planted, the left leg between the shoulder blocks. The weight in the right hand, the left long strap in the left hand, arms bent beside the torso, palms facing up toward the ceiling.

Step-by-Step Flow

1. Bring the arms long forward at shoulder height.
2. Hold the arms forward and lift and lower the right arm with the weight.
3. Bring both hands together and lower the arms down to the left, beside the hip.
4. Hold the right arm with the weight extended long forward and release both hands again. The left hand points to the floor, bends to shoulder height and travels forward toward the right arm — like drawing a bow.

Cues for Teaching

• The shoulders stay low and wide, even when one arm carries more load.
• The pelvis stays under the shoulders — do not sink into the lower back.
• In the archer movement the rib cage turns with it, not just the arm.

Featured in These Classes

This exercise is part of a ready-made reformer class plan with class outline, springs and cues:

With videoWith video in the plan “Archer Series: Single-Arm Weight Work”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →