Top 5 Shoulder Exercises Every Baseball Pitcher Should Know

“Your arm is your career. Protect it before it’s too late.”

If you’ve ever felt that sharp pinch in your shoulder after pitching, you know how scary it can be. Many pitchers ignore it, thinking it’s just normal soreness. But here’s the truth: most throwing injuries start small and get worse because pitchers skip the basics, shoulder care.

The good news? You don’t need fancy gym equipment or endless hours to keep your shoulders healthy. With just a few smart exercises, you can stay strong, throw harder, and reduce the risk of injury. Let’s break down the five best shoulder exercises for baseball pitchers, simple, proven moves that help you play the game you love for years to come.

Why Shoulder Strength and Mobility Matter for Pitchers

Every throw puts stress on your rotator cuff and shoulder joint. Studies show that pitchers’ shoulders rotate up to 7,000 degrees per second during a fastball, which is faster than most car engines spin. Without proper training, your shoulder wears down fast.

Shoulder pain doesn’t just cost you innings. It can shorten your career. That’s why pitchers at all levels, Little League, high school, college, and pro, need routines that mix stretch exercises for shoulder mobility and strength drills for stability.

If you train from home, programs like our Remote Pitching Training give you customized mobility and strength plans designed for long-term arm health. And if you want more proof, check out our blog Mobility’s Importance in Throwing and Its Effect on Your Baseball Performance.

Exercise #1: Band External Rotations – Protect the Rotator Cuff

Rotator cuff tears are one of the most common injuries in baseball. External rotations with a resistance band help keep those tiny but critical muscles strong.

• Attach a band to a stable object.

• Keep your elbow bent at 90 degrees and tucked by your side.

• Rotate your arm outward, then return slowly.

 Do 2–3 sets of 15–20 reps. Start light. Over time, you can add resistance with Baseball Wrist Weight Sets for more challenge.

Exercise #2: Sleeper Stretch – Increase Shoulder Flexibility

Tight shoulders limit your throwing motion and put extra stress on your joints. The sleeper stretch is simple but powerful:

• Lie on your side with your throwing arm on the bottom.

• Bend your elbow at 90 degrees.

• Gently push your wrist toward the floor.

Hold for 30 seconds, repeat 2–3 times.

Want to see how this connects to recovery? Read our blog Post-Throw Exercises & Recovery Techniques to Increase Your Velocity.

Exercise #3: Scapular Wall Slides – Build Shoulder Stability

Strong scapular muscles mean better control and less pain when you throw.

• Stand with your back flat against the wall.

• Keep elbows and wrists touching the wall.

• Slowly raise your arms overhead, then return down.

• This trains the muscles that control shoulder blades, vital for pitching mechanics. Next time you’re working with Baseball Ball Sets, remember: stability equals control.

Exercise #4: Shot Put Medicine Ball Throws – Develop Explosive Strength

Want more velocity? Controlled plyometric throws (using medicine balls or Plyo Balls) build explosive power without putting too much stress on your arm.

• Stand sideways to a wall.

• Hold a plyo ball at chest level.

• Rotate, push and throw against the wall with force.

Keep reps low (8–10). Be sure the hand is extending straight out in a “push” to keep stress off of the shoulder. Quality over quantity.

Curious about using weighted balls? We covered it in detail here: Breaking Down the Pros & Cons of Weighted Ball Training.

Exercise #5: Reverse Flys – Balance Your Shoulder Muscles

Pitchers often train the front of the shoulder but forget the back. That imbalance leads to pain. Reverse flies fix that:

• Grab light dumbbells or bands.

• Bend slightly at the hips.

• Raise arms out to the side, squeezing shoulder blades.

This keeps your shoulders balanced and durable. If you train at home, our Baseball Remote Equipment Packages make it easy to add strength work to your routine.

Common Mistakes Pitchers Make with Shoulder Training

• Skipping warmups and stretching.

• Overtraining, thinking more is always better.

• Using too much weight too soon.

Remember, your goal isn’t just strength. It’s longevity. If you’ve ever had an injury, read our blog: How to Safely Return to the Mound After a Pitching Injury.

Sample Shoulder Workout for Pitchers

Here’s a quick routine you can follow to put all of these exercises together:

• Band External Rotations: 3 sets of 15 reps

• Sleeper Stretch: 2 sets of 30 seconds

• Scapular Wall Slides: 3 sets of 10 reps

• Plyometric Throws: 2 sets of 8 reps

• Reverse Flys: 3 sets of 12 reps

Want a program built around you? Explore Remote Pitching Training or check our blog Pitcher’s Guide to Recovery: Essential Strategies to Maintain Peak Performance.

FAQs

Q: Can I do shoulder workouts during the season?

Yes, but keep them light and focus on mobility. Save heavy work for the offseason. Time this appropriately around your competitive schedule.

Q: Are band exercises enough for shoulder strength

Bands are a great start. Adding wrist weights or plyo balls makes the training more complete.

Q: How long does it take to see results?

Most pitchers notice less pain and better control after 3–4 weeks of consistent training.

Final Thoughts

Your shoulder is the tip of the spear of your pitching career. If you don’t protect it now, you’ll pay for it later.

So here’s the question: Will you wait until pain forces you, or will you start building a stronger, healthier shoulder today?

Explore our collections—Plyo Balls, Weighted Baseballs, Wrist Weight Sets, Remote Training Programs—and take control of your pitching future.

"Strong shoulders don’t just throw harder. They keep you in the game longer."