Several Good Weight Training Excercises for
Pitchers
Be sure to stretch muscles before weight
training
Use weights that feel comfortable
Gradually increase weights to get optimal strength training.
Shoulders
3 sets of 8-12 reps
works front outer deltoids, shoulders Dumbbell Press
Sit on a straight-back chair, feet shoulder
width apart on floor, with dumbbells at shoulder height.
While keeping elbows and palms out, press dumbbells through full range
of motion extending both arms.
Slowly lower weights to starting position
Alternating front and side lateral raises
2-3 sets 8 -16 reps
works front and out deltoids, shoulders
Stand with feet shoulder width apart knees slightly bent.
Raise dumbbells just above shoulder, with arms straight down at sides
Alternate this with side lateral raisers using the same technique
Hold dumbbells with palms facing in, raise dumbbells just above
shoulders, pause, and slowly return to starting position.
Rear Deltoid Dumbbell Raise
3 set - 8-12 reps
works rear deltoids, upper back, shoulders
Bend forward just above the waist high to a comfortable position
Hold dumbbells to shoulder height with elbows slightly bent
Raise dumbbells to shoulder height with elbows slightly bent
Slowly lower dumbbells to starting position
Inxerted Dumbbell Raise
3 sets 8-12 reps
works rotator cuff, deltoids, shoulders
Stand with dumbbells at your side.
Rotate your hand so that the palms are facing away from your body,
thumbs at bottom and little finger at top.
Begin to raise dumbbells at a 30 degree angle from center of body with
little finger leading the way.
Raise to shoulder height in order to contract muscle
slowly lower dumbbells to starting position
Arms
Alternating dumbbell bicep curl
3 sets 8-12 reps
works biceps
Standing with feet firmly on floor, knees slightly bent
Start with dumbbells at side palms facing up.
Slowly curl dumbbell with one hand until biceps is contracted.
Slowly lower dumbbell down to starting position.
Repeat with opposite hand.
Standing Tricep Curl
3 sets 8-12 reps
works - Triceps
Hold dumbbell directly overhead with elbows locked.
Comfortably hold so the top of the dumbbell rest in between thumbs and
palms of hands.
Keep arms close to head.
Lower dumbbell behind head until triceps fully contract and forearms are
touching biceps.
Slowly press up to starting position.
