Standing Bow and Arrow
Standing Bow and Arrow is a bodyweight stretching exercise targeting the lats and upper back. The pulling motion mimics drawing a bow, stretching the chest and anterior shoulder while activating the posterior shoulder and back muscles.
How to do it
- Stand with your feet shoulder-width apart and extend both arms in front of you at shoulder height.
- Bend one elbow and pull it back as if drawing a bowstring, rotating your torso toward that side.
- Hold briefly, feeling the stretch across your chest, shoulder, and back.
- Return to the starting position and repeat on the other side.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your feet planted firmly at shoulder-width apart.
- Extend both arms straight out in front at shoulder height.
- Draw your elbow straight back like pulling a bowstring.
- Allow your torso to rotate naturally toward the pulling side.
- Hold briefly at peak stretch to breathe into your upper back.
Breathing: Inhale as you extend your arms forward, and exhale slowly as you draw your elbow back and rotate.
Common mistakes
- Rushing through the movement without pausing, which reduces the stretch in the upper back and lats.
- Holding your breath, which creates unnecessary tension in the neck and shoulders.
- Twisting too aggressively from the lower back instead of focusing on the mid-back and shoulder blades.
Muscles worked
Primary: lats. Secondary: traps, shoulders, upper arms.
Suggested sets & reps
Get fitter
2–3 sets × 10–12 alternating repetitions, rest 45 seconds
Lose weight
2–3 sets × 30–45 seconds per side, rest 30 seconds
Build muscle
2–3 sets × 8–10 controlled repetitions per side, rest 45 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulder or spine, ease off or stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
No, the movement should target your upper back, shoulders, and lats. If you feel it in your lower back, reduce the range of your twist.
Can I do this stretch every day?
Yes, gentle mobility and stretching exercises like this can be safely practiced daily to relieve upper body tightness.
What should I do if my shoulders feel tight?
Simply don't pull back as far. Ease into the movement gradually and let your flexibility improve over time.