Bull's Eye

Keep your arms and shoulders strong for archery with a few simple exercises. 

Archers Pull
This exercise mimics the movement of drawing the string back. Hold onto resistance band in each hand that is anchored to a spot in front of you at about shoulder height. Pull the tubing back with a little rotation through the core, keeping the elbow up. Hold the end position for 10 seconds. Slowly release back to the start position and repeat 10 times for 2-3 sets. 

Tiger Walk
Start with resistance band anchored behind you at about shoulder height. Stand facing away from the band with both arms straight out in front of you. The movement for this exercise comes from the shoulder blades. Retract (pull back) and protract (push forward) each arm in an alternating fashion. While one arm is retracting the opposite arm is protracting. Repeat 10 times for 2-3 sets. 

Internal Rotation
Start with resistance band anchored at your side at about mid body height. Have a small towel placed under the elbow to make sure you keep your arm tucked into your side. Hold the band with the inside arm and elbow bent to 90 degrees. Start with the arm turned out to about 45 degrees and pull in towards your body. Slowly return to the start position.  Repeat 10 times for 2-3 sets on each arm.

External Rotation
Start with resistance band anchored at your side at about mid body height. Have a small towel placed under the elbow to make sure you keep your arm tucked into your side. Hold the band with the outside arm and elbow bent to 90 degrees. Slowly rotate the arm out to about 45 degrees. Return to the start position. Repeat 10 times for 2-3 sets on each arm. 

Reverse Grip Arm Curl
Hold onto a dumbbell in each hand with palm facing toward your body. Curl the arm up, as if performing a bicep curl. Return to the start position. If you do not have a dumbbell you can also use resistance bands. Repeat 10 times for 2-3 sets.