The row is a really useful movement to incorporate in a strength training programme for archery. It works the whole draw chain including the deltoids and rhomboids and is really easy to adapt for use in a home setting. As a basic rule of thumb, for your training to be efficient the movement should be challenging, by which I mean that the final rep of each set should be hard to complete. If you don’t notice any difficulty, you are wasting your time, and it will certainly take dozens of reps (if not more) for you to get anything like the training effect you need. So aim to be training with around three quarters of the maximum weight you could move, and upwards of that if you want to be working on building your maximum strength (c.85% of your max) or your power (c.90% of your max).
As usual, you should only be doing any kind of challenging exercise if you are fit to participate (and cleared by a professional if you have been injured), and you are properly warmed up. For a great warm up designed for archers see this one by my friend and superb osteopath Kathryn Parkin:
Have fun!
Oxford Archery Academy 