Intermediate Archery Workout Guide
Improve your strength, endurance, and shot consistency with these targeted exercises
Bow Hold Endurance Training
+This exercise helps build the endurance needed for holding your bow at full draw for longer periods.
4 sets of 20-30 second holds
- Draw your bow to full draw position
- Hold at full draw for 20-30 seconds
- Focus on maintaining perfect form throughout
- Slowly let down (don't release the arrow)
- Rest for 1 minute between sets
Tip: If this is too difficult, start with shorter hold times and gradually increase.
Standard Plank with Arm Raise
+Develops core stability and shoulder strength, essential for steady aiming.
3 sets of 10 raises per arm
- Start in a plank position with your body in a straight line
- Keeping your body steady, raise one arm straight out in front of you
- Hold for 2 seconds
- Return to plank position
- Repeat with the other arm
Tip: Focus on keeping your hips level and not rotating your body as you lift your arm.
Resistance Band Pull-Aparts
+Strengthens the rhomboids and rear deltoids, key muscles for drawing the bow.
3 sets of 15 repetitions
- Hold a resistance band with both hands at shoulder height
- Start with your hands about shoulder-width apart
- Pull the band apart by moving your hands outward
- Squeeze your shoulder blades together at the end position
- Slowly return to the starting position
Tip: Try different band positions (high, middle, low) to work different angles of the shoulder muscles.
Intermediate Archer's Push-ups
+This modified push-up targets one side at a time, developing the uneven strength needed in archery.
3 sets of 5-8 reps each side
- Start in a standard push-up position
- Extend one arm out to the side (like drawing a bow)
- Lower your body by bending the supporting arm
- Push back up to the starting position
- Complete all reps on one side before switching
Tip: If this is too challenging, do it with your knees on the ground. Extend the arm that would hold your bow.
T-Y-I Raises for Shoulder Stability
+This series of raises targets different parts of the shoulder complex important for archery stability.
3 sets of 10 repetitions of each position
- Lie face down on the floor or an exercise bench
- For T-position: Extend arms out to sides (like a T) and raise them with thumbs up
- For Y-position: Extend arms at 45° angle (like a Y) and raise them with thumbs up
- For I-position: Extend arms straight overhead (like an I) and raise them with thumbs up
- Use light dumbbells (2-5 lbs) or just bodyweight for beginners
Tip: Focus on squeezing your shoulder blades together during each movement. These exercises specifically target the muscles needed for bow stability.
Dumbbell External Rotations
+Strengthens the rotator cuff muscles which are essential for shoulder stability in archery.
2 sets of 15 repetitions each side
- Lie on your side with your head supported
- Hold a light dumbbell (3-5 lbs) with your top hand
- Keeping your elbow tucked against your ribs at a 90° angle
- Rotate your forearm upward, keeping your elbow fixed
- Slowly lower back to the starting position
Tip: Use a light weight and focus on perfect form. These small muscles are crucial for shoulder health.
Single-Arm Dumbbell Row
+Directly mimics the drawing motion and builds strength in the lats and rhomboids.
3 sets of 12 repetitions each side
- Place one knee and hand on a bench, opposite foot on the floor
- Hold a dumbbell (10-20 lbs) in your free hand, arm extended
- Pull the dumbbell up toward your hip, keeping your elbow close to your body
- Squeeze your shoulder blade at the top position
- Lower with control and repeat
Tip: Focus on the pulling motion coming from your back, not your arm. This exercise directly translates to the draw movement in archery.