The exercise I am performing above is known as heavy chins or heavy chin-ups. My grip is an underhand grip with my palms facing me and my arms shoulder width apart. The term “heavy” is used because you are using your own body weight or greater with weight attached at the waist.
The purpose of this exercise is to strengthen the biceps,brachialis, and upper back which are the primary muscles used to draw back your bow. Any movement where there is elbow flexion (pulling), the biceps are the muscles being contracted. Most individuals who are very strong can pull down the whole entire weight stack, but cannot perform more than just a few chin ups. I think that we would all agree that pull-ups or chin-ups are one of the hardest exercises to perform. The main difference between pull-ups and chin-ups is that pull ups are an overhand grip whereas chin-ups are the opposite.
For beginners, pull-downs on a machine is a great way to start out to strengthen the biceps and upper back. This is an exercise I see being performed INCORRECTLY throughout most gyms. A lot of individuals tend to lean back to perform this exercise. Sit up-right facing the machine with a wide overhand grip to perform a pull-down and an underhand grip at shoulder width to perform a chin-up. Just remember to stay in perfect alignment with your ears, shoulders, and hips.
As you get stronger and progress, simply just add weight. Once you feel you are gaining strength and you are ready for the next step, try a pull-up or chin-up. Perform this exercise nice, slow and controlled, and do not swing your body. You can also engage your abdominals by tucking your knees to your chest or hold your legs directly out in front of your body. I guarantee you by adding this exercise to your regimen, you will draw your bow back with ease this season. Hunt Strong, Train to Hunt!