Arm strength and arm care exercises are CRITICAL for keeping a baseball player healthy over a long career. Especially for pitchers, developing an arm strength routine is a must.
In this article, learn five great exercises that will improve arm health and help to reduce the likelihood of injury.
1. Dumbbell External Rotations
The dumbbell external rotation is a great exercise for the primary muscles that decelerate–slow down–the throwing arm.
2. Internal Rotations
Internal rotations strengthen the accelerator muscles in the throwing motion. Though the external rotators (decelerators) get the most attention, we DO still need to hit the internal rotators. This exercise is one of the best.
3. W-Y-W Scap Exercise
Healthy scaps (shoulder blades) can glide along the back in all directions. This helps the arm lift and rotate, move left and right smoothly during a throw. Scapula stability, strength and endurance is critical for baseball players and pitchers.
4. Blackburns
Blackburns are amazing because they build endurance in the mid-back and scaps, all the while being great for groups, teams and can be done on the living room floor.
5. Prone Scarecrows
Prone Ls are very time-efficient, as both arms are being trained at the same time. And, they crush the mid-back and external rotators, which are two crucial areas to develop strength and endurance for throwing.
BONUS: Putting This Arm Strength Workout Together
Arm care workouts are relatively simple to put together. For the exercises you choose to add to your routine, do the following:
- 3-4 times per week
- 2-3 sets per workout
- 12-20 reps per exercise
These general guidelines are good for players of all ages, in-season and off-season.
More Great Arm Strength Exercises for Baseball Players
Check out this video below on how to great a great arm care workout. It’s for players of all ages and ability levels.
Need more help with your strength and conditioning for baseball?
Do you Get Arm Soreness When Pitching or Throwing a Baseball?
In this video below, Coach Dan explains which parts of the arm, when sore, reflect typical soreness from throwing, and which parts of the arm should cause more concern and a possible trip to the doctor’s office.
Proper arm care exercises for baseball is an important part of staying healthy, but so is listening to the body and getting proper medical advice when pain crops up.
Try The Early Work Online Baseball Strength Program for Free
The Early Work Online baseball strength program comes with a 14-day free trial. Try it out today – there’s no risk whatsoever, and the workouts are made by former pro and collegiate baseball players turned strength coaches, Dan Blewett & Andrew Sacks.
Thanks for reading!
Coach Dan Blewett