10 Best Baseball Strength Training Exercises

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Side-Lying External Rotations

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Side-Lying External Rotations

Keeping the rotator cuff muscles healthy is important for baseball players. You are training for muscular endurance with this exercise, so don't try to increase the weight beyond your limit. Throwing a baseball also works these same muscles, so you might want to use this exercise only during the off-season.

  • Lie on side, holding light dumbbell in front near mid-torso with elbow bent at 90-degree angle and palm facing in
  • Keeping elbow pinned to side, rotate hand away from body until forearm is parallel to floor
  • Return to start; repeat for specified reps
  • Perform set with opposite arm

Sets/Reps: 3×15


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Topics: STRENGTH TRAINING | BASEBALL | QUADS | CHEST | POWER | THROW | SWING | STRENGTH TRAINING EXERCISES