How to Move Up to a 70-Pound Draw PSE Bow

The "pull" on a bow determines how much force is required to pull the bowstring all the way back, and also how much force the arrow will have upon release. Newcomers to archery generally have to use lighter-pull bows until they've built up their strength and ability to handle heavier bows like the 70-pound PSE. There are a few exercises you can do to increase your progress toward that goal.

Instructions

    • 1

      Perform "row" exercises. Contrary to what you might think, it's not the strength of your arm that determines how much weight you can pull on a bow. It is actually the muscles in your shoulder and back that draw back the bowstring. These muscles can be strengthened with any type of rowing exercise, be it on a rowing machine or using dumbbells. Doing row exercises will help you increase your draw strength and get you to that 70-pound bow that much faster. (See Resources)

    • 2

      Do "raises" and "presses." Drawing the bow is actually a two-part process. In addition to pulling the bow string back, you will need strong shoulder muscles -- especially on the arm holding the bow -- to keep the bow steady as you line up your shot. Shoulder muscles benefit the most from dumbbell raises and presses. (See Resources)

    • 3

      Practice. More than any of the exercises prescribed here, practicing with your bow and arrow will help improve your pull strength. Drawing back the bowstring naturally works all the muscle groups needed in archery, and as those muscles are worked they will get stronger until you need to move up to the next weight in pull strength.