Dumbbell Lateral Raises

This exercise hits the deltoid muscles located at the top of your shoulders. These muscles are used when you pull the bow back and aim. To do dumbbell lateral raises, you will need two dumbbells. You should stand with your feet shoulder-width apart, holding a dumbbell in each hand. Your palms should be facing your sides. With little to no bend at your elbow, slowly raise the dumbbells up along your sides until they are at your shoulder. Slowly lower them back down and repeat.

A rowing machine can help strengthen your deltoids, latissimus dorsi, and triceps. To get started, sit down firmly in the seat. Place your feet in the footholds and hold onto the handle with both hands. As you pull the handle, extend your legs and push away—similar to a squat. Make sure your back is straight as you complete this exercise.

Dumbbell Overhead Triceps Extension

Simple yet beneficial, this archery strength training exercise will help you build your triceps muscles, which will help you hold and draw your bow. Stand with your feet about shoulder-width apart. Grasp the top of a singular dumbbell with your palms facing upward. Using both hands, raise the dumbbell up over your head. Slowly lower the dumbbell behind your head and raise it back up.

Single Arm Cable Internal Rotation

Use a weight machine with a single handle. The arm closest to the cable is the one that will be worked out. Place a rolled cloth under your armpit, grab the cable handle, and hold it 90 degrees to your chest. Slowly turn your arm so that your fist touches your chest. Slowly return to the starting position and repeat.

Single Arm Cable External Rotation

To do the single arm cable external rotation exercise, you will need a weight machine with a single handle. First, place a rolled cloth underneath your armpit. Grab the handle with the arm furthest away from the machine. While holding the handle, slowly move your forearm away from your body. Keep going until your fist is parallel to your body. Slowly return your arm to its original starting position and repeat.

Resistance Band Pull Apart

For this exercise, you'll need a resistance band. Take hold of the band with both of your hands. Begin with your hands close together. Slowly pull your hands laterally until your arms are almost fully extended. Return to your original position and repeat.

Using Archery Simulation Tools

While you recover from an injury, there are several archery rehab devices that you can use to help strengthen your shoulder muscles. A resistance band can be used to simulate an archer's pulling motion. Simply take the band and draw it back as you would your bow. Hold this position for about 5 to 10 seconds. Release the band and repeat. Another tool is the AccuBow. This revolutionary tool is perfect for those seeking to strengthen their shoulder muscles or rehab an injury.

Your eyes can cause you to release early. Blind shooting can help eliminate target panic. Use a blindfold or just close your eyes as you shoot; this will help you focus on how shooting feels. You should stand close to a target to avoid missing–we recommend standing 2-3 yards away. Blind shooting can help archers overcome their target panic. However, for some it may only be a mere bandage and not a complete solution.

Another target panic solution can be to change release styles. The goal here is to retrain yourself in order to eliminate any bad habits that you may have formed.

A training bow, such as AccuBow, can help you overcome target panic. It works on your release without the use of arrows. You can also practice in your home, making it an ideal purchase for any archer looking to get over their target panic.

AccuBow Makes Learning How to Practice Archery at Home Easy

Information on how to train for archery in the comfort of your own home can be scant, especially if you’re looking for beginner’s advice or tips on how to practice archery indoors.

AccuBow bows make in-season and offseason archery practice easy – and thanks to the digital nature of our bows and how they interact with the AccuBow app, you can even practice indoors on subzero days in your T-shirt or pajamas. You can even practice without pants!

Browse Our Videos to Learn How to Practice Archery Without a Range or Bow

It used to be next to impossible to practice archery without a bow, let alone without a range. As Peter Campbell for Archer’s Hub notes, normally, when looking to practice archery at home, there are many legal and safety considerations to take into account. We’ve listed Campbell’s 5 recommended steps to take here:

Research and confirm regulations and restrictions in the practice area.
Know and understand the surroundings in the practice area. Be aware of the people, animals, and/or property within a large radius to avoid damage or injury.
Learn proper shooting and safety techniques from a professional, either through an archery class or private lessons.
Make sure young and/or beginner archers are properly supervised.
Use and aim at specific archery targets and avoid “sky-draw” (aiming the bow and arrow at the sky rather than a visible target) in order to prevent hazardous accidents.

With an AccuBow, many if not all of these necessary steps are eliminated. That's because AccuBow products are first-of-their-kind training bows that work virtually in conjunction with the AccuBow app.

While you’ll still need to be mindful of basic archery safety considerations, while practicing with an AccuBow, whether you’re an adult using our AccuBow 2.0 or a child using our AccuBow Nano, all shooting you will do with an AccuBow is virtual. There are no arrows to clean up or risk shooting others with; no physical targets to line up; no muss and no fuss. Therefore learning how to practice Archery at home is as simple as following along with our videos.

Each section below links to its own page with various how-to training videos and expository videos included to help you learn the intricacies of archery practice at home, AccuBow style.