Dumbbell Archer
Build unilateral chest strength and shoulder stability with the Dumbbell Archer. This unique press variation targets your pecs, deltoids, and triceps.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Archer
Description
A Dumbbell Archer is a strength exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps.
Save Dumbbell Archer to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Dumbbell Archer
- 01Setup
Lie supine on a flat bench, holding a dumbbell in one hand (working arm) with your palm facing in, positioned at chest level.
- 02Setup
Extend your non-working arm straight out to the side at shoulder height, perpendicular to your torso, with a slight bend in the elbow.
- 03
Engage your core and press the working arm's dumbbell straight up towards the ceiling until your arm is fully extended, keeping your non-working arm stable and extended.
- 04
Slowly lower the working arm's dumbbell back down to the starting position at chest level, controlling the movement throughout.
Tips
- Maintain a tight core throughout the movement to prevent your torso from rotating and ensure stability on the bench.
- Actively push the non-working arm outwards as if trying to push the wall away, which enhances stability and body tension.
- Control the lowering phase of the working arm for at least 2-3 seconds, maximizing time under tension and muscle engagement.
- Keep your shoulders retracted and depressed into the bench to provide a stable base for the pressing motion.
Common mistakes
- Allowing the non-working arm to drop or bend excessively compromises stability; actively keep it extended and engaged as a counterbalance throughout the set.
- Arching your lower back off the bench reduces stability and can cause discomfort; maintain a neutral spine by bracing your core and driving your feet into the floor.
- Dropping the dumbbell quickly on the eccentric phase reduces muscle engagement; control the lowering of the dumbbell for a full 2-3 seconds to maximize tension.
In the Ellim app, Dumbbell Archer unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell archer?
Get Ellim — FreeQuestions
Is Dumbbell Archer good for beginners?
Dumbbell Archer is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Archer?
You need Dumbbell to perform Dumbbell Archer. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Archer?
Maintain a tight core throughout the movement to prevent your torso from rotating and ensure stability on the bench. Actively push the non-working arm outwards as if trying to push the wall away, which enhances stability and body tension. Control the lowering phase of the working arm for at least 2-3 seconds, maximizing time under tension and muscle engagement. Keep your shoulders retracted and depressed into the bench to provide a stable base for the pressing motion.
What are common mistakes when doing Dumbbell Archer?
Allowing the non-working arm to drop or bend excessively compromises stability; actively keep it extended and engaged as a counterbalance throughout the set. Arching your lower back off the bench reduces stability and can cause discomfort; maintain a neutral spine by bracing your core and driving your feet into the floor. Dropping the dumbbell quickly on the eccentric phase reduces muscle engagement; control the lowering of the dumbbell for a full 2-3 seconds to maximize tension.
Related exercises
Dumbbell Face Down Lying Shoulder Press
Shoulders · Dumbbell
Lateral Raise - Arms
Shoulders · Dumbbell
Dumbbell Incline Single Arm Y Raise
Shoulders · Dumbbell
Dumbbell Alternate Lateral Raise
Shoulders · Dumbbell
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Kettlebell Around Head Rotation
Shoulders · Deltoid Anterior · Kettlebell
Track every rep of Dumbbell Archer.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store