Rotator Cuff Exercises For Arm Strength – How To Increase Shoulder Strength to Throw Faster – 2 Prone Rotator Cuff Exercises

Hey there,

 Today we are going to go over 2 strength exercises that can increase you’re your rotator cuff strength and help mitigate pain in your shoulder.

Objective: Increase Posterior Strength

And Increase The Overall

Health of Your Throwing Shoulder

When looking at the many options to strengthen you shoulder, it is tough to tell what will give you the most bang for your buck. If you add too much weight (overload) and try to get really big, you rotator cuff does not develop at the speed you need in order to keep your shoulder healthy for functional movements and throwing.

On the other hand, using light weight can feel like a waste of time when you are trying to develop muscle on the back side of your shoulder.

Here Is The Shoulder Exercise Problem…

In order to grow the small muscles on the back side of your shoulder you must execute functional reps until you feel a shoulder burning sensation in the exact spot you are trying to develop. Especially if you have a underdeveloped posterior rotator cuff.

Throwing the Baseball Changes Your Shoulder

The Front Side of your shoulder is developed in a functional way when you throw everyday. This is great for increasing your velocity and throwing strength. But throwing, over time, causes you to lose balance in your shoulder strength. Balance means, your back side of your shoulder will not grow at the same rate as the front side of your shoulder. So what should you do? Throwing backwards is not the solution…

Use 5 Pound Dumbbells To Develop Your Rotator Cuff Muscles

The back side of your shoulder can grow, but it will take extra work. And check this out, the stronger the back side of your shoulder (“decelerator muscles”), the more you can develop the front side of your rotator cuff. Including anterior strengthening exercises. This will reap huge benefits when you throw long toss and accomplish velocity strength training. As you develop your shoulder and back muscles, you will be able to push and train the front side of your shoulder. This will lead to a net growth in your overall ability to develop your velocity.

All Of Your Goals Can Be Realized With a Fully Strong Shoulder

You get stronger, you pitcher faster, you strike out more batters, you get all the girls to love you. Life is awesome. You will be emailing me “Thank You.” I will say it up front, you are welcome.

Took Me Years

It took me years to test and prod and discover the best strength exercises. Once I threw the baseball 95 MPH, I knew my plan was working. It can work for you too.

2 Prone Exercises That Can Help You Today

Check out these 2 moves to help you develop the back side of your shoulder. For both of these moves you will be required to lay in a prone position.

 

Shoulder Extension (Left Arm) –5 Pounds 3×10

Instructions: Lean over a bench and keep your arm closer to the bench to maintain your balance. Now drop your right arm perpendicular to the floor. Hold a weight in your hand and move your arm backwards, keeping your elbow straight, towards your hips. Slowly move your arm and bring it back to the starting position.

Focus: Your focus should be on keeping your elbow straight and arm close to the body.

Feeling: You will feel resistance in your scapula, lat and posterior cuff.

Key points: Keep your elbow straight and slow movement the arm. Pinch your muscle at the top of the movement. Keep your breathing normal.

Time or Reps: Complete 3 sets of 10 reps.

Difficulty level: 2 of 5

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Shoulder Extension (Right Arm) –5 Pounds 3×10

Instructions: Lean over a bench and keep your arm close to the bench. Now drop your right arm perpendicular to the floor. Hold a weight in your hand and move your arm backwards, keeping your elbow straight towards your hips. Slowly move your arm and bring it back to the starting position.

Focus: Your focus should be on keeping your elbow straight and arm closer to the body.

Feeling: You will feel resistance in your scapula, lat and posterior cuff.

Key points: Keep elbow straight and slowly move your arm. Keep your breathing normal.

Time or Reps: Complete 3 sets of 10 reps.

Difficulty level: 2 of 5

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Horizontal Abduction (Right Arm) – 5 Pounds 3×10

Instructions: Lean over a bench and keep your arm closer to the bench to maintain your balance. Now drop your right arm perpendicular to the floor. Hold a weight in your hand and move your arm outwards and upwards, keeping your elbow straight. Slowly move your arm and bring it back to the starting position.

Focus: Keep your elbow straight and maintain the 90 degree angle.

Feeling: You should feel resistance in your posterior cuff and scapula.

Key points: Keep your breathing normal. Move your arm away from the body you can keep your thumb up or maintain it parallel to the floor.

Time or Reps: Complete 3 sets of 10 reps.

Difficulty level: 2 of 5

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Horizontal Abduction (Left Arm) – 5 Pounds 3×10

Instructions: Lean over a bench and keep your arm closer to the bench to maintain your balance. Now drop your left arm perpendicular to the floor. Hold a weight in your hand and move your arm outwards and upwards, keeping your elbow straight. Slowly move your arm and bring it back to the starting position.

Focus: Keep your elbow straight and parallel to your body.

Feeling: You should feel resistance in your posterior cuff and scapula.

Key points: Keep your breathing normal. Move your arm away from the body you can keep your thumb up or maintain it parallel to the floor.

Time or Reps: Complete 3 sets of 10 reps.

Difficulty level: 2 of 5

Always Warm Up First

Remember, always warm up before you accomplish these moves. I am always stressing the importance of a consistent warm up each time you work out your shoulder. This will awaken the nerves and get blood flow to the proper areas.

Remember, we are looking at long term growth for your shoulder. Not just a “magic bullet.” You can accomplish consistent shoulder health, but it will take time and an exact plan.

A great warm up routine is the one I put together for my students. And you can get it for free today. Its called “18 Rotator Cuff Exercises For Everyday Shoulder Health.” Download this ebook today for free. Click here

Let me know your thoughts on these workouts. Also ask any questions you need below in the comments. Need more help with pitcher health and velocity? Email me at zach@pitchersthrowcheese.com I am here to serve.

Keep working hard.

See you soon,

Zach

PS: For a strong flexible and pain free rotator cuff, download the free eBook “18 Rotator Cuff Exercises For Everyday Shoulder Health” Click here

Tags: frozen shoulder, left shoulder pain, right shoulder pain, Rotator cuff exercises, rotator cuff injury, rotator cuff muscles, rotator cuff surgery, shoulder pain, shoulder stretches