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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.
Step 4. Exercise the muscles in your back and rotator cuff with an upward row. Stand up and bend over at the waist, bending your knees slightly. Hold a dumbbell in one hand by your side. Place the other hand on a stool or bench to steady your body.trengthen your biceps and triceps. On your stationary arm, these help hold the bow steady for proper aiming. On your pulling arm, these muscles help you pull the string back from the bow.