Get Fit with a Resistance
Band Get Fit with a Resistance Band

If you want to shrink your groupings at the range, you’ll find plenty of gear that can help. But even the best equipment can be irrelevant if you’re unable to draw your bow repeatedly with proper form. Arguably the best tool to promote an archery-fit lifestyle is a resistance band, which you can find at most retail stores for about $5.

Drawing a bow uses unique muscle groups that aren’t often utilized in daily activities. In some instances, even the most fit and active people can struggle to reach full draw consistently. But if commit to several simple workouts, you’ll be much more comfortable with a bow.

The Basic Draw

Use the band to recreate the motion of drawing your bow. Photo credit: A Blog for Archery Coaches

The name speaks for itself. This exercise directly imitates drawing a bow. Start by folding the band in half to create more resistance. Then, while grasping one end in each hand, pull the ends away from each other using the same motion you’d use to draw a bow. Do this for 10-15 repetitions, pausing at the end of each draw to simulate reaching your anchor point. Focus on pinching your shoulder blades together to work your trapezius, latissimus dorsi, and deltoid muscle groups – all of which play a significant role in the drawing process. Regardless if you’re a right- or left-handed shooter, switch arms after each set to develop them in unison. Repeat this exercise for 3-5 sets, and you’ll be well on your way to better bow form.

Deltoid Exercise

The deltoid, or outermost muscle below the point of your shoulder, is another area to involve in your fitness regimen. Extend the resistance band; place one end in your hand while firmly stepping on the opposite end. Simply hold your arms straight out in front of your torso extended so they’re parallel to the ground. Alternate raising each arm over your head for 3-5 sets of 10-15 repetitions.

Tricep Extensions

The triceps are an important muscle group in archery. Photo Credit: STRONG Fitness

The tricep runs along your arm from the elbow to deltoid, and is responsible for extending the elbow joint. Tricep extensions are simple to do with the help of a resistance band. Bend your knees into a squatting position while stepping on the center of the band. Hold an end of the band in each hand with your arms extended behind your waist, forming a 90-degree angle at the elbow joint. Work your tricep by extending your arms together, changing the 90-degree angle to 180-degrees. Do this for 3-5 sets of 10-15 reps.

Resistance Rows

Rowing a boat is a great way to work your shoulders, back, and arms. Thankfully, you can achieve the same results with nothing more than a resistance band. Simply sit on the floor with your legs extended and the band wrapped around the bottom of your feet. Holding an end in each hand, replicate a rowing motion by pulling your arms toward your body. Repeat this for 3-5 sets of 10-15 reps.


Investing time in your personal wellness is one of the best things you can do for you – and for your sport! You’ll enjoy archery more than ever when you can spend tireless hours on the range without getting fatigued.

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