5 exercises to improve your archery skills
What's the story
Getting better at archery isn't just about perfecting your aim with the bow and arrow.
A key aspect is building strong forearm muscles to stabilize your bow hold.
This article lists five of the best forearm exercises specifically for archers. By strengthening these muscles, archers can gain improved control and precision in their sport.
Wrist curls
Wrist curls for enhanced grip strength
Wrist curls are a straightforward exercise that can help strengthen the flexor muscles of the forearms.
Sit on a bench, place your forearms on your thighs, palms facing up with a dumbbell in each hand.
Curl the weights towards you, then lower them back down. That's one rep.
Do three sets of 12 to 15 reps.
This exercise will directly help you hold the bow tightly.
Reverse curls
Reverse wrist curls for balance
Reverse wrist curls complement your forearm workout by focusing on the extensor muscles.
Sit with your palms facing down, raise the dumbbells by flexing your wrists upwards, and then slowly lower them.
Three sets of 12 to 15 reps will solidify your bow hold by fortifying these complementary muscle groups.
Farmer's walk
Farmer's walk for overall forearm strength
The farmer's walk is a highly effective exercise for improving overall forearm strength and grip endurance.
Simply stand straight with a heavy dumbbell in each hand, arms at your sides.
Walk forward for a set distance or time, keeping a firm grip on the dumbbells.
Begin with 30 seconds or approximately 20 meters, and progressively increase as you develop endurance and strength.
Hammer curls
Hammer curls for brachioradialis development
Hammer curls isolate the brachioradialis, one of the forearm's largest muscles, which is crucial for stabilizing the wrist during archery.
Simply hold dumbbells at your side with palms facing towards you (neutral grip) and curl them towards your shoulders without twisting your wrists.
Three sets of 12 repetitions will sufficiently work these muscles, leading to improved bow control.
Plate pinches
Plate pinches for grip endurance
Plate pinches build grip endurance by targeting finger and thumb strength, key for maintaining a steady hold on your archery bow.
Simply pinch two weight plates together in one hand, holding this grip for as long as you can before switching hands.
Begin with lighter plates, gradually adding weight as your grip improves.
This exercise is key for long-term bow stability.