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The rhomboid, scapulae and trapezius muscles in the back, pull the shoulder blades back, up, down and inward. These muscles are essential to strong pulling and holding of the bow string. A rowing exercise works all these muscles. A rowing machine is a good way to exercise these muscles. Use dumbbells or resistance bands to perform a forward rowing exercise.
These muscles are the left anterior deltoid muscle, the right rear deltoid muscle and the right rhomboid muscle (assuming you are right handed). These are the muscles you should focus on during your strength training. When weight lifting for archery, I prefer free weights over weight machines and dumbbells over barbells. Dumbbells force you to use smaller auxiliary muscles and use fine motor movements. Recruiting these small muscles helps refine your strength by emphasizing control and balance â very important for a steady hold.