Workouts With Free Weights To Strengthen My Throwing Muscles

Throwing is a sport-related skill fundamental to activities such as baseball, softball and track and field. Throwing motions include overhand, underhand and sidearm, working several muscle groups. The action of moving your arm away from your center uses your shoulder and back muscles. The action of extending your arm forward to release the ball targets your chest, shoulder and tricep muscles. Strength training workouts using free weights are beneficial because the weights offer a wider range of motion, increasing strength and flexibility while reducing the risk of injury. Strength training workouts should be included in off season training programs.

Lateral and Front Raises

Lateral and front raises target your shoulder muscles. Stand with your feet shoulder-width apart and your arms extended down at your sides holding dumbbells. Begin the exercise by lifting your arms up in front of you, palms down, to shoulder height. Continue the exercise by lowering your arms back down and then lifting your arms out to the side, palms facing down, to shoulder height. Finally, lower your arms back down to the starting position. Work slowly and with control completing three sets of 10 to 12 repetitions. Select the appropriate weight so that the muscles work to failure on the last repetition.

Horizontal Rotation

This exercise targets your rotator cuff muscles, a combination of your rear shoulder and back muscles. Stand with your arms out to the side at shoulder height, your elbows bent and your palms facing the floor holding weights. Begin the exercise by keeping your elbows stationary and rotating your shoulders, lifting your forearms and hands up toward the ceiling. Continue by lowering your forearms and hands down past the starting position and down toward the floor. Complete three to four sets of 12 to 15 repetitions to muscle failure.

Bent Rows

This exercise works your back and rear shoulder muscles. Bend one leg, placing your knee on a flat bench, and standing on the other leg. Lean forward, extending the same arm as the bent leg, supporting your weight on the flat bench, keeping your back flat. Extend your other arm toward the floor holding a dumbbell. Begin the exercise by squeezing your shoulder blades, bending your extended arm, pulling your elbow up toward the ceiling until the dumbbell is at your waist. Hold and then slowly lower your arm back to the starting position. Complete three to four sets of 10 to 12 repetitions to muscle failure, on each side.

Bench Press

This exercise works your chest and tricep muscles. Lie on a flat bench with your feet flat on the floor, arms bent and holding dumbbells at the sides of your chest. Begin the exercise by extending your arms toward the ceiling. Hold and then slowly lower back to the starting position. Complete three to four sets of 10 to 12 repetitions to muscle failure.