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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.
Bow Pose can be a great way to regain balance and strength after a day (or lifetime) of slouching forward. 1  Be sure to modify the pose as needed, and ease up if you feel any pinching or jarring pain in your back or neck. Here are a few simple modifications that will lighten or deepen the pose for you: 1  If you can't hold onto your ankles, use a yoga strap. Wrap the strap around the front of your ankles before coming into the pose. 2  For a greater challenge, practice the pose with your thighs, calves, and inner feet pressing together.