Table of Contents

• Introduction
• What muscles do you train for archery?
• 25 Best Exercises to Increase Draw Weight
• 5 BEST Exercises to Increase Draw Weight (at the GYM)
• 5 BEST Exercises to Increase Draw Weight (at home)
• Conclusion

Introduction

Achieving a higher draw weight is a goal shared by many passionate archers and bowhunters, driven by various motivations. If you’re looking to enhance your archery experience with smoother draws, precise shots, and reduced fatigue, then you’ve come to the right place.

This blog post is designed to be your ultimate guide, featuring targeted exercises that will effectively increase your draw weight, boost your confidence, and elevate your hunting skills to unparalleled heights.

Whether you’re pursuing whitetail deer or turkey with a #40 draw, or daring to take on more formidable game like elk or moose, which demands at least a #60 draw, it’s crucial to adhere to your state’s regulations regarding minimum draw weight. While it’s essential to shoot within your personal capabilities, I strongly believe in pushing yourself to maximize your draw weight.

Not only does a higher draw weight lead to ethical and lethal shots, but it also enhances your overall hunting prowess.

In this post, we’ll delve into 25 exceptional strengthening exercises specially curated to increase your draw weight and take your hunting abilities to the next level.

As a physical therapist and strength and conditioning specialist, I’ll also provide you with my top 5 recommended exercises to boost your draw weight significantly.

But before we jump into these exercises, let’s gain a deeper understanding of the crucial muscle groups involved in archery and bowhunting, laying the foundation for your journey towards becoming a more skilled and capable archer or bowhunter.

What muscles do you train for archery?

The following muscle groups play crucial roles in archery performance:

Rotator Cuff

The rotator cuff, consisting of four muscles, stabilizes and rotates the shoulder joint. Neglecting this group is akin to forgetting your release while bow hunting, and it significantly increases the risk of shoulder injuries.

Biceps

Vital for the draw arm, the biceps assist in flexing the elbow and pulling the string. Strengthening the biceps is directly linked to developing a powerful back, which enables you to handle higher draw weights and achieve success in the field.

Rhomboids and Trapezius

These muscles stabilize the shoulder blade, contributing to steady bow drawing and precise aiming. Strengthening these back muscles is crucial for both archers and bowhunters alike.

Latissimus Dorsi and Deltoids

Essential for drawing the bow and maintaining stability during aiming, these muscles are key to a controlled shot. The latissimus dorsi also provides support to the lower back.

Abdominals (Core)

Never underestimate the importance of core muscles. A strong core is vital for successful archery and bowhunting, facilitating smooth bow drawing, better balance, and steady aiming. Beyond traditional sit-ups or crunches, numerous exercises can effectively strengthen the core.

To optimize your exercise routine for archery and bowhunting, seeking guidance from a licensed physical therapist or certified strength and conditioning specialist is highly recommended. They can tailor exercises to your individual needs and ensure that you perform them with proper form to avoid injury.

Now, let’s delve into the top 25 exercises that I recommend to increase draw weight and enhance your hunting prowess. These exercises have been carefully chosen to specifically target the mentioned muscle groups and help you achieve your archery goals safely and effectively.

By incorporating these exercises into your routine, you’ll be well on your way to improving your draw weight, boosting your overall performance, and becoming a more skilled archer or bowhunter.

25 Best Exercises to Increase Draw Weight

With regularity and dedication, you will witness progress as you become stronger, gradually increasing your draw weight, and ultimately transforming into a more proficient archer or bowhunter.

Remember, success in archery and bowhunting requires consistent effort and patience, so stay committed to your training, and the results will follow.

1. Push-ups

Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position.

2. Lat Pulldowns

Sit at a lat pulldown machine with a wide bar attached. Grip the bar wider than shoulder-width and pull it down to your chest, squeezing your back muscles. Slowly release the bar back up.

3. Plank on Hands

Assume a push-up position with your hands directly below your shoulders. Keep your body in a straight line from head to heels, engaging your core. Hold this position for the desired duration.

4. Bent Over Rows

Hinge at the hips, keeping your back flat, and a staggered stance. One hand may provide support from a weight bench or rack. Grasp a dumbbell in one hand and perform a rowing motion. Focus on performing this movement in a slow and controlled manner by utilizing the back muscles.

5. Triceps Dips

Sit on the edge of a bench or chair with your hands gripping the edge. Walk your feet forward and lower your body down by bending your elbows. Push back up to the starting position.

6. Face Pulls

Attach a resistance band to a sturdy anchor point. Grab the band handles with both hands, palms facing inward. Pull the band towards your face while squeezing your shoulder blades together. Release with control.

7. Lunges

Stand tall, take a step forward with one leg, and lower your body until both knees are at 90-degree angles. Push back up to the starting position and repeat with the other leg. Add resistance by holding dumbbells at your side.

8. Bench Press

Lie on a flat bench, hold a barbell with an overhand grip, and lower it down to your chest. Push the barbell back up to the starting position.

9. Lateral Plank

Lie on your side with your elbow directly beneath your shoulder and your legs stacked on top of each other. Your body should form a straight line from head to heels. Engage your core muscles and lift your hips off the ground, supporting your body weight on your forearm and the side of your bottom foot. Your forearm should be perpendicular to your body. Repeat on both sides.

10. Banded ER (External Rotation) + Shoulder Flexion

Begin by securing a resistance band to a fixed point at waist height. Stand perpendicular to the anchor point, gripping the resistance band with one hand. Ensure your elbow is bent at a 90-degree angle and then rotate your arm away from your body. Once in this position, lift your arm straight ahead while actively resisting the tension of the band. Gradually lower your arm back to your side and then return to the starting position.

11. Superman’s – Back Extension

Lie face down with arms extended overhead. Lift your arms, chest, and legs off the ground simultaneously, squeezing your lower back muscles. Lower back down with control.

12. Biceps Curls

Stand with a dumbbell in each hand, palms facing forward. Curl the dumbbells towards your shoulders, squeezing your biceps. Lower the dumbbells back down slowly.

13. Prone I’s, Y’s, T’s

Lie face down on an incline bench with your arms hanging down. Raise and lower your arm in each direction: straight up (I), at an angle (Y), and out to the side (T).

14. Hammer Curls

Similar to biceps curls, but this time, hold the dumbbells with your palms facing inward (neutral grip) throughout the movement.

15. Medicine Ball Slams

Stand with feet shoulder-width apart, hold a medicine ball overhead, and slam it down to the ground with force. Catch the ball on the bounce and repeat.

16. Squats

Stand with feet hip-width apart, lower your body by bending your knees and pushing your hips back. Keep your chest up and back straight. Return to the standing position.

17. Deadlifts

Stand with feet hip-width apart, grip a barbell with an overhand grip, and lift the barbell by extending your hips and standing up tall. Lower the barbell back down with control. Keep the barbell close to your legs throughout the entire repetition.

18. Lateral Raises

Hold dumbbells at your sides with palms facing your body. Raise your arms out to the sides until they’re parallel to the ground. Lower with control.

19. Pectoral Fly’s

Lie on a flat bench with a dumbbell in each hand. Open your arms out to the sides, then bring them together in front of your chest. Lower with control. To really emphasize the pectoral muscles, rotate the arm so the pinky side of the hand approach each other at the top of the repetition.

20. Front Raises

Hold a dumbbell in each hand with palms facing your body. Raise your arms straight out in front of you until they’re parallel to the ground. Lower with control.

21. Renegade Rows

Assume a push-up position with a dumbbell in each hand. Row one dumbbell up towards your ribcage while stabilizing with the other arm. Alternate sides.

22. Seated Cable Rows

Sit at a cable row machine with your knees slightly bent. Grab the handles and pull them towards your torso, squeezing your back muscles. Release with control.

23. Shoulder Press

Sit on a bench with back support and hold dumbbells at shoulder height. Press the dumbbells overhead until your arms are fully extended. Lower with control.

24. Swiss Ball Pike Roll Outs

Start in a plank position with your feet on a Swiss ball. Engage your core and roll the ball towards your hands, lifting your hips into a pike position. Roll back to the starting position.

25. Farmer’s Carries

Hold an object in one hand at the side (as if carrying a bucket) while walking a certain distance. Repeat on both sides.

The list may seem lengthy, but the intention is to offer you a variety of exercises that you can incorporate into your daily routine to help achieve your goal of increasing draw weight.

It is not advisable to attempt all these exercises in a single session. Instead, I recommend selecting anywhere from 3 to 6 exercises and dedicating yourself to consistent practice.

5 BEST Exercises to Increase Draw Weight (at the gym)

These exercises are best to perform at a gym as they will require a barbell, free weights, and cable machines. As always, place emphasis on slow and controlled movements with appropriate form and technique.

Give these 5 exercises a try next time you’re at the gym:

1. Deadlifts: 4 sets of 6 repetitions.

2. Bent over rows: 4 sets of 8 repetitions.

3. Bench press: 4 sets of 6 repetitions.

4. Face pulls: 3 sets of 10 repetitions.

5. Seated cable rows: 4 sets of 8 repetitions.

Start with a light(er) weight until you master the form and technique. Strength improvements will occur much more rapidly while practicing proper form and technique, all while minimizing the risk of injury.

5 BEST Exercises to Increase Draw Weight (at home)

Gym memberships can be pricy and the inconvenience of going to a gym may deter some people. There are several great bodyweight exercises that can be done at home to increase draw weight.

Hop on the floor and give these 5 exercises a try today!

1. Push-ups: 4 sets of 12 repetitions.

2. Plank on hands: 3 sets of 45 second holds.

3. Prone I’s, Y’s, T’s: 3 sets of 8 repetitions. Hold a can of soup for added resistance.

4. Farmers carries: 5 sets of 30-50 feet in distance. A bucket or heavy object can be used.

5. Walking lunges: 3 sets of 8 repetitions each leg.

Conclusion

When searching the internet for exercises to increase draw weight, you will probably come across thousands of options. The beauty of this process is that as long as you put in the effort and maintain consistency, you will undoubtedly become stronger and boost your draw weight.

As I’ve emphasized before, there’s no need to reinvent the wheel. Stick to the basics, perform them with proper form, and remain consistent in your training. By doing so, you’ll achieve your goals and keep progressing.

Keep moving forward!

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