Baseball Shoulder Exercises Every Player Needs Before Game Day

When you’re getting ready for baseball season, it’s important to train more than just your swing or your pitching arm. Your shoulders do a lot of work during every throw, catch, and swing. To stay healthy and play your best, you need strong, stable, and flexible shoulders.

That’s why every player should include baseball shoulder exercises in their training. These exercises will help you throw harder, reduce your chance of injury, and stay in the game all season long.

Why Shoulder Health Matters in Baseball

Your shoulder joint is one of the most mobile joints in the body. That’s great for throwing a baseball, but it also means it can get hurt easily. Pitchers, catchers, infielders, and outfielders all put a lot of stress on their shoulders with every play.

Without proper strength and support from the muscles around your shoulder—like the rotator cuff, traps, and scapular stabilizers—you risk pain, inflammation, or long-term injuries.

Doing the right exercises can help:

• Improve your throwing
• Build shoulder strength and endurance
• Keep you healthy throughout the season

Foundational Shoulder Exercises for Baseball Players

These are great for younger athletes or anyone who’s just starting to build shoulder strength. They use only your body weight but are very effective.

Prone W to Y Press

How to Do It:

1. Lie face down on the floor or a bench.
2. Bend your elbows so your hands are near your shoulders, forming a “W” shape.
3. Raise your arms off the ground, squeeze your shoulder blades together.
4. Slowly extend your arms into a “Y” shape overhead.
5. Bring your arms back into a “W” position and repeat.

Why It Helps: This strengthens the lower traps and helps your shoulder blades move properly during throwing.

Sets/Reps: 3–5 sets of 15–25 reps

Prone Y, T, W Raise

How to do It:

1. Lie face down with your arms straight out in a “Y” shape.
2. Lift your arms slightly off the ground and squeeze your shoulder blades.
3. Lower your arms, then move them out to the sides into a “T” shape.
4. Lift again, squeeze, and lower.
5. Finally, bend your elbows and lift into a “W” position.

Why It Helps: Targets multiple shoulder muscles—rear delts, mid traps, and rotator cuff—important for throwers.

Sets/Reps: 3–5 sets of 10–25 reps per letter

Prone W to Y to A Press

How to Do It:

1. Start lying face down with arms in a “W” position.
2. Raise and stretch your arms into a “Y” overhead.
3. Then sweep your arms down by your sides to form an “A” shape.
4. Pause briefly at each point before returning to start.

Why It Helps: Builds control and strength through a full shoulder range of motion.

Sets/Reps: 3–5 sets of 10–20 reps

Incline Bench Shoulder Exercises: When you’re ready for more of a challenge, add light weights and use a bench to support your body. These help train your shoulders in positions similar to throwing.

Prone Y, T, A, W Raise on Incline Bench

How to Do It:

1. Lie face down on a bench set at a 30–45° angle.
2. Hold small dumbbells (2.5–5 lbs).
3. For the “Y” raise, lift your arms slightly forward with thumbs up.
4. For the “T,” lift your arms straight out to the sides.
5. For the “A,” lift your arms behind you at an angle.
6. For the “W,” bend your elbows and squeeze your shoulder blades as you lift.

Why It Helps: Strengthens shoulder stabilizers while keeping your body supported.

Sets/Reps: 3–5 sets of 8–12 reps per letter

Prone Row, Rotate, Press

How to Do It:

1. Lie face down on an incline bench with dumbbells in hand.
2. Row the weights up by pulling your elbows back.
3. Rotate your forearms upward until your palms face forward.
4. Press the weights up and away from your shoulders.
5. Reverse each step to return to the starting position.

Why It Helps: Mimics throwing mechanics and improves control in all parts of the shoulder motion.

Sets/Reps: 3–5 sets of 8–12 reps

Simone Upper Back Complex

How to Do It:

1. Lie on an incline bench with light weights.
2. Perform a series of Y, T, W raises followed by isometric holds.
3. Include movements like external rotations and shoulder blade squeezes.

Why It Helps: Trains every muscle in the upper back and shoulder to fire together, improving balance and posture.

Sets/Reps: 3–5 sets of 8–12 reps

Band-Based Baseball Shoulder Exercises

Resistance bands are perfect for warming up or maintaining shoulder health during the season. They’re joint-friendly and easy to set up anywhere.

3-Way Band Pull Aparts

How to Do It:

1. Stand tall with a resistance band held at shoulder height.
2. Pull the band apart diagonally, straight out (overhand), and underhand.
3. Keep your arms straight and shoulder blades squeezed throughout.

Why It Helps: Strengthens the rear delts and improves posture.

Sets/Reps: 10 reps each direction

Banded Face Pulls

How to Do It:

1. Anchor a band at chest height.
2. Grab the band with both hands and pull it toward your face.
3. Keep your elbows high and squeeze your shoulder blades at the end.

Why It Helps: Activates the upper back and protects the shoulders from forward rounding.

Sets/Reps: 3–5 sets of 10–20 reps

Double-Band Y, T, A Iso-Holds

How to Do It:

1. Perform the Y, T, and A band raises like in earlier exercises.
2. Hold each position for 1–2 seconds at the top before lowering.

Why It Helps: Builds isometric strength and control in small but important muscles.

Sets/Reps: 3–5 sets of 10–12 reps per letter

Baseball-Specific Shoulder Strength Movements

These lifts and drills are excellent for directly improving how your shoulder performs during throwing.

Rotating Thoracic Kettlebell Press

How to Do It:

1. Hold a kettlebell in one hand.
2. Rotate your chest 90° and press overhead.
3. Rotate back and repeat on the other side.

Why It Helps: Connects your core and shoulder for smoother, safer throws.

Sets/Reps: 3 sets of 5–10 reps per side

Standing Banded Powell Raise

How to Do It:

1. Anchor a band low and hold it in one hand across your body.
2. Keep your arm straight and raise it up and out diagonally.
3. Slowly return to start.

Why It Helps: Targets the rear delt and scapular muscles for better control during throws.

Sets/Reps: 3 sets of 10–20 reps per arm

Dumbbell External Rotation

How to Do It:

1. Lie sideways on a bench with a dumbbell in your top hand.
2. Bend your elbow to 90°, keep it at your side.
3. Rotate your arm up, then slowly lower.

Why It Helps: Strengthens the rotator cuff, a key part of keeping the shoulder healthy.

Sets/Reps: 3 sets of 10–20 reps

Meadow Swings

How to Do It:

1. Lie face down on an incline bench.
2. Hold light dumbbells and swing them out in small arcs, like a rear delt raise.
3. Keep tension the whole time.

Why It Helps: Builds endurance and time under tension in the upper back and shoulders.

Sets/Reps: 2–3 sets of 40 reps

Training Tips: In-Season vs. Off-Season

Off-Season Training:

• Train shoulders 2–3 times per week
• Use both heavy and light weights
• Focus on getting stronger and more mobile

In-Season Training:

• Lower the volume to 1–2 times per week
• Use band work and lighter circuits
• Focus on shoulder health and recovery

Throwing Days:

• Use light circuits like pull-aparts or iso-holds
• Avoid heavy pressing right after throwing

Train Smarter: Try These Baseball Shoulder Exercises Today

These baseball shoulder exercises are here to help you stay healthy and perform better. Don’t wait for pain or injury to force you to focus on your shoulders. Train smart now and give yourself the best chance to dominate this season.

At Peak Physique, we work with athletes of all levels and design programs specifically for your sport, your position, and your body. If you’re ready to throw harder, play longer, and feel stronger, we’re here to help.

Contact Peak Physique today and let’s get your shoulders game-ready.