Shoulder strengthening exercises for pitchers are designed to increase muscle strength and power. Having strong shoulder muscles prevents injuries as well. Pitching several innings in a row can lead to a tired arm. Pitchers should engage in shoulder strength training workouts to combat fatigue and increase the speed of their pitches without tearing up their shoulders.
Lateral Raise
Stand with your feet hip-width apart, and slightly bend your knees. Hold a dumbbell in your right hand, and extend both arms at your sides. Relax your neck, and with your palm facing your side, raise your right arm out and up until it is level with your shoulder. Your palm should now be facing the floor. As you raise your arm up, keep a slight bend in your elbow. Slowly lower back to starting position, and switch sides. Do three sets of 10 to 12 repetitions.
Bent-Over Rows
Start by laying a resistance band on the floor, and step onto the middle of it with with your one foot. Grab both ends of the band, and stand straight up. The foot that is on the band should be placed slightly in front of your other foot. Slightly bend over, and extend your arms down toward the floor. Pull both arms up toward your chest and shoulders. Squeeze your shoulder blades together, and then lower back down to the starting position. Do three sets of 10 to 12 repetitions.
Front Raise
Hold a dumbbell in each hand, and stand with your feet shoulder-width apart. Extend your arms down in front of you, and keep a slight bend in your knees. Retract your shoulders back. Raise your arms out and up, keeping a slight bend in your elbows, until they reach the level of your shoulders. Slowly lower back down to the starting position. Keep your neck and face relaxed. Do three sets of 10 to 15 repetitions.
Seated Dumbbell External Rotation
Hold a dumbbell in each hand, and sit down on a bench. Position your upper arms so they are parallel to the floor, and bend your forearms at a 90-degree angle. This is the starting position, which looks like a scarecrow. Rotate both arms up until your forearms are perpendicular to your head and your upper arms are level with your shoulders. Slowly lower to the starting position. Perform three sets of 10 to 12 repetitions.
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