Train Like a Bowhunter: Strength Training to Improve Your Archery Game
Whether you're preparing for the backcountry or the bow range, archery isn't just about accuracy—it’s about strength, stability, and endurance. Drawing and holding a bow demands more from your body than most people realize. From your upper back and shoulders to your core and grip, every shot is a full-body performance. To shoot better, feel stronger, and stay injury-free, incorporating the right exercises into your routine can make all the difference.
Here’s a breakdown of effective strength exercises that target the muscles most crucial to archery, along with a demonstration video (below) of Elite’s own Blake Kidder. These movements will help you draw smoother, hold steadier, and shoot longer—especially if you're pulling serious poundage with a performance-driven bow like the ones from Elite Archery.
1. Resistance Band Draws (Simulated Draw Exercise)
Targets: Rhomboids, rear delts, rotator cuff, and triceps . This is a bowhunter-specific movement that directly mimics the draw cycle. Building muscle memory and strengthening your draw-side muscles, while improving you ability to hold at full draw without shaking.
How To Do It:
- Anchor a resistance band at chest height.
- Stand sideways like you're holding a bow.
- With one hand extended like you’re holding the riser, pull the band back with your release hand, keeping your elbow high and back.
- Hold for 2–3 seconds, then slowly release.
Reps: 3 Sets of 10-15 per side
2. Dumbbell Rows
Targets: Latissimus dorsi, traps, rhomboids. A strong back supports better posture and control during the shot process. Consistent rows build the pulling strength needed to handle heavier draw weights more comfortably.
How To Do It:
- Place one knee and hand on a bench.
- With your free hand, lift a dumbbell by driving your elbow up and back.
- Squeeze your shoulder blade at the top.
Reps: 3 Sets of 8-12 reps per arm
3. Face Pulls
Targets: Rear delts, traps, rotator cuff. This movement is essential for shoulder health and shot stability. It also strengthens your small stabilizing muscles and can help prevent shoulder strain, which can be common in archers who shoot frequently or with improper form.
How To Do It:
- User a cable machine or resistance bands anchored at head height.
- Pull the rope or band towards your face with elbows high, squeezing your shoulder blades together.
Reps: 3 Sets of 12-15
4. Planks and Anti-Rotation Core Work
Targets: Core, obliques, lower back. Archery requires a stable midsection to resist twisting and maintain alignment under tension. This exercise focuses on your core which acts as the anchor for the entire shot process. Stability here will improve consistency and prevent fatigue over long shooting sessions.
How To Do It:
- Plank: Hold a push-up position with a straight back for 30-60 seconds.
- Palloff Press: Use a resistance band anchored to the side. While standing perpendicular to the anchor, press the band straight out in front of your chest and hold—resisting the rotational force.
Reps: 3 rounds of 30-60 seconds for each movement
5. Push-Ups and Overhead Presses
Targets: Chest, shoulders, triceps. While archery focuses heavily on pulling strength, balancing those muscles with pushing movements helps protect your shoulders and improve overall stability. Stronger pushing muscles balance the strain on your shoulders, helping you draw smoother and hold steadier through each shot.Shape
How To Do It:
- Push-Ups: Start in a plank position, lower your chest toward the floor while keeping your elbows at about a 45-degree angle, then press back up.
- Overhead Dumbbell Presses: Hold a dumbbell in each hand at shoulder height, press straight overhead until arms are fully extended, then lower slowly.
Reps: 3 Sets of 10-15 for each exercise
Train For Your Bow
Elite Archery bows are engineered for efficiency, smooth draws, and customizable tuning—but even the best bow performs better when paired with a strong shooter. Whether you're shooting the Elite Verdict for competition or the Artus in the woods, strength training helps you shoot more consistently, hold your bow at full draw for longer, and improve shot execution under pressure.
If you're looking to apply that strength beyond the gym, Mayhem Hunt, a partner of Elite Archery, offers guided hunts and training experiences that prepare bowhunters for high-demand conditions in the field. Their programs give you the chance to sharpen your skills, challenge your limits, and build confidence before your next big hunt.
