A quarterback needs to have strong shoulders for taking shots from defenders and making numerous throws throughout the course of a game. When exercising, the key is to focus on the major and minor muscles that surround the shoulder. Perform shoulder exercises with resistance equipment, such as dumbbells, barbells and resistance bands.
Shoulder Press
The deltoids have three segments -- the posterior, medial and anterior. All three need to be strong for throwing and absorbing shocks. Shoulder presses place most of the emphasis on the anterior delts which sit on the front of the shoulder. Begin by sitting on a workout chair or bench while holding dumbbells right above your shoulders with your palms facing forward. Steadily push the weights above your head in an arcing motion toward each other and stop them an inch apart. Slowly lower them back down and repeat. You can also use a barbell and do the exercise standing.
Lateral Raises
Lateral raises target the medial, or lateral, delts, and you need a set of dumbbells to do them. Stand with your feet about shoulder-width apart and hold the weights down at your sides with your palms facing your body. Keeping your arms straight, raise the dumbbells up to your sides and twist your wrists so your thumbs face up. Hold for a second, slowly lower the weights back down and repeat. This exercise also targets the four-part rotator cuff which surrounds the shoulder joint. Strengthening the rotator cuff helps improve throwing ability and reduces the risk of injury.
Reverse Flyes
Reverse flys target the posterior delts, lower trapezius and rotator cuff. The trapezius is a large muscle that runs from the top of the back over the collar bones. Sit on a workout chair or bench with your feet together and dumbbells held at your sides with your palms facing in. Keeping your back straight, lean forward until your torso is about 45 degrees to the floor. Steadily raise the weights up to your sides until your arms parallel the floor. Slowly lower them back down and repeat.
External and Internal Rotations
Use a resistance band or light dumbbell for external and internal rotations. These exercises place all the emphasis on the rotator cuff. Begin by fastening the band to a secure object at stomach height and stand with your right side facing it. Grasp the end of the band with your left hand, pin your upper left arm against your side and move your forearm out in front of your body. Your arm should be bent 90 degrees at this point. Keeping your upper arm tight to your side, rotate your forearm out laterally to your left as far as possible. Slowly move it back in, repeat for a set of reps and switch sides.
Perform the internal rotation the same way, except grasp the band with the hand that is facing the anchor and start with your forearm out at an angle. Pull the band across your stomach, move it back out and repeat.
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