A quarterback's ability to accurately, powerfully throw the football is essential to the team's success. Strengthen your upper arms, along with your chest and shoulders, with pushups and concentrate on your throwing power by strengthening your biceps with dumbbell curls and your triceps with skull crushers. Perform arm-strengthening exercises two to three days a week, allowing a day of rest between strength training to allow time for muscle growth.
Pushup
Step 1
Position your body on your hands and the balls of your feet on the floor, your palms placed shoulder-width apart, forming a straight line from your head to your feet. Begin with your arms straightened and maintain a straight back and tightened abdomen throughout the exercise.
Step 2
Bend your arms slowly to lower your chest toward the floor. Push your elbows out to the sides away from your body. Hold this position for one count.
Step 3
Straighten your arms to raise your upper body to the original position. Perform three sets of 10 to 15 repetitions.
Skull Crushers
Step 1
Lie on your back on a weight bench with your back flat against the bench and your head near the top of the bench. Hold a barbell with both hands at a narrow grip, extending your arms above your body in a bench press position.
Step 2
Bend your elbows to carefully bring the bar behind your head. Lower the bar below your head as far as you can go.
Step 3
Raise the bar behind your head and above your body while straightening your arms to resume your original position. Perform two to three sets of eight to 10 repetitions.
Dumbbell Curls
Step 1
Grasp a dumbbell in each hand while standing straight or sitting on the edge of a weight bench with your back straight. Hold the dumbbells at your sides with your palms facing your body.
Step 2
Curl both dumbbells slowly by bending your arms. Bring both weights toward your shoulder as you squeeze your biceps. Hold the height of this position for one count as you continue to tighten your biceps.
Step 3
Lower the weights slowly to the original position by straightening your arms and bringing the weights to your sides. Perform two or three sets of eight to 12 repetitions.
Tips and Warnings
- Perform shoulder-strengthening exercises along with your upper arm strengthening workout and full-body strength training program to perform at your best ability.
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