Amp Up the Arm Strength

If you haven’t started specifically strengthening the rotator cuff and your sport involves throwing something covered in leather or some artificial variation of it, make it a point to do so this off-season. Ask any athlete who’s ever been injured, an ounce of prevention is worth 100 pounds of cure. Here are a few strengthening exercises to not only improve arm strength, but help prevent throwing related injuries.

Here are a few exercises you can do at home or at the gym to isolate and strengthen the rotator cuff. Stand on a Bosu Ball for added difficulty or on the ground. Light weights of just 5 lbs. to 25 lbs. is recommended.

T-Y-I ROUTINE – Rotate from T to Y to I

T – Side Raises Palms down • 3 sets x 15 reps
Y – Lateral Raises Thumbs up • 3 sets x 15 reps
I – Front Raises Keep arms straight • 3 sets x 15 reps

You can also perform these exercises with bands. Be sure to hold them down firmly with your feet as you stand in place.


External Rotation Keep arm at 90 Degrees • 3 sets x 15 reps
Internal Rotation Keep arm at 90 Degrees • 3 sets x 15 reps

Remember: Keep elbow tucked into your side, your shoulders back, and stand up tall.