How to Develop a Strong Baseball Throwing Arm

Pitcher throwing baseball

Every little boy dreams of being a major league baseball player. Arm strength is the key to making it to that level. Whether you are a pitcher, infielder or outfielder, the right exercises will develop your arm strength. Work your entire body, because throwing is a whole-body motion. Do this routine twice a week during the off-season.

Begin on all fours. Rotate the knee of one leg to the outside and up like a dog using a fire hydrant. Do 10 reps for each leg. Then, on all fours again, kick a leg straight back and up as high as you can like a donkey kicking. Perform 10 reps for each leg. Stand and bend at the waist. Let one arm hang near the ground. Perform 10 arm circles with each arm.

Sit on an exercise ball and perform three dumbbell lifts. Hold the weights at shoulder level. Press both dumbbells straight up 10 times. Next, hold the weights down at your side. Raise the dumbbells straight-armed up to shoulder level for 10 repetitions. Then, hold the dumbbells to your side. Raise the dumbbells straight-armed to the front, up to eye level 10 times.

Stand with your feet shoulder-width apart, and bend at the waist. Hold the dumbbells at chest level touching right and left. Bring the dumbbells outward while keeping them at shoulder level like a butterfly. Perform 10 reps.

Attach resistance bands to a chain-link fence. Hold the handles above your head. Lean side to side, keeping the bands tight for 10 reps. Next, face away from the fence with the handles over head. Bend at the waist, staying tight in the core. Do 10 repetitions. Hold the handles tight at waist level. Raise the handles, straight-armed, to eye level. Perform 10 reps.

Warm-up throwing with a partner. Move to 50 feet apart and begin long-tossing. Work your way back after each throw until you reach 140 to 150 feet apart. Perform about 20 throws total. Work your way back to the starting position in five throws each.


To save time, set up all of the equipment before you begin the workout.

Standing closer to the fence will ease the load on the resistance bands.

Have several balls with you in case of bad throws with the long toss.


Consult a physician before beginning any workout routine.

If your arm gets extremely sore during the long toss, shorten the distance and number of throws.