Every serious baseball player knows that arm health is the foundation of a long, successful career. Whether you’re a high school pitcher working toward a college scholarship or a weekend warrior who wants to keep playing for years to come, proper arm care can mean the difference between reaching your potential and watching from the sidelines.
The reality is sobering: arm injuries account for over 50% of all baseball injuries, with the elbow and shoulder being the most commonly affected areas. But here’s the good news—most of these injuries are preventable with the right arm care program.
At TopVelocity, we’ve worked with over 10,000 athletes and have seen firsthand how a comprehensive arm care routine can not only prevent injuries but actually increase throwing velocity. In this guide, we’ll share the essential exercises that form the backbone of our injury prevention protocol.
Why Arm Care Matters for Velocity
Many pitchers make the mistake of thinking arm care is just about injury prevention. While that’s certainly important, proper arm care exercises also:
• Strengthen the rotator cuff muscles that stabilize the shoulder during high-velocity throws
• Improve scapular stability for better arm path and mechanics
• Increase range of motion for optimal arm action
• Build the decelerator muscles that slow your arm down after ball release
• Create muscular balance to support explosive throwing movements
When these elements are optimized, you’re not just protecting your arm—you’re building a foundation for increased velocity.
The 7 Essential Arm Care Exercises
- Band External Rotations
The external rotators are your arm’s braking system. Every time you throw, these muscles work overtime to decelerate your arm after ball release.
How to perform: Attach a resistance band at elbow height. Stand sideways to the anchor point with your elbow tucked against your side at 90 degrees. Rotate your forearm outward against the band resistance. Perform 2-3 sets of 15-20 reps.
2. Band Internal Rotations
While external rotators get most of the attention, internal rotators are equally important for shoulder stability and throwing power.
How to perform: Same setup as external rotations, but face the opposite direction. Rotate your forearm inward against the band resistance. Perform 2-3 sets of 15-20 reps.
3. W-Y-T Scapular Series
This exercise series targets the muscles that control your shoulder blade—critical for proper arm path and injury prevention.
How to perform: Lie face down on a bench or stability ball. With light dumbbells, raise your arms into a “W” position (elbows bent, thumbs up), then a “Y” position (arms extended at 45 degrees), then a “T” position (arms straight out to sides). Perform 2 sets of 10 reps each position.
4. Prone Horizontal Abduction (Blackburns)
This exercise strengthens the posterior shoulder and improves scapular stability.
How to perform: Lie face down with arms hanging off the edge of a bench. With thumbs pointing up, raise arms to shoulder level and hold for 2-3 seconds. Perform 2-3 sets of 12-15 reps.
5. Side-Lying External Rotation
An excellent isolation exercise for the rotator cuff that targets external rotation from a different angle.
How to perform: Lie on your side with a light dumbbell. Keep your elbow pressed against your side at 90 degrees. Rotate your forearm upward toward the ceiling. Perform 2-3 sets of 15-20 reps each side.
6. Wall Slides
This exercise improves scapular control and shoulder mobility while building strength in the upward rotation pattern.
How to perform: Stand with your back against a wall. Place your forearms flat against the wall at shoulder height. Slowly slide your arms up the wall while maintaining contact with both your forearms and lower back. Perform 2 sets of 10-12 reps.
7. Sleeper Stretch
Maintaining internal rotation mobility is crucial for preventing shoulder impingement and SLAP tears.
How to perform: Lie on your throwing side with your arm in front of you at 90 degrees. Use your opposite hand to gently push your forearm toward the ground. Hold for 30 seconds, perform 2-3 times per side.
Programming Your Arm Care Routine
For optimal results, perform these exercises:
• Pre-throwing: Exercises 1-4 as part of your warm-up (lighter resistance, fewer reps)
• Post-throwing: Full routine with prescribed sets and reps
• Off-days: Complete routine to maintain arm health
• Off-season: Increase resistance and volume progressively
The TopVelocity Approach to Arm Health
While these exercises form a solid foundation, every athlete’s needs are different. At TopVelocity, our comprehensive evaluation system tracks 50+ metrics to identify YOUR specific weaknesses and create a personalized arm care protocol.
Our athletes don’t just prevent injuries—they build the foundation for explosive velocity gains. The same science-based approach that has helped over 10,000 athletes add 5-10+ MPH to their fastball includes a complete arm care system tailored to individual needs.
Ready to Take Your Arm Care to the Next Level?
Stop guessing about what your arm needs. Join the TopVelocity Training System for just $99/month and get:
• Personalized arm care protocols based on YOUR evaluation data
• Video analysis of your throwing mechanics
• AI-powered recommendations as you progress
• Access to ALL TopVelocity courses and programs
• Priority support from our expert coaching staff
👉 Click here to start your transformation with TopVelocity ($99/month)
For baseball coaches and academies looking to implement elite arm care protocols for your athletes, learn about the TopVelocity Performance Center—our white-label solution trusted by MLB teams, D1 programs, and elite facilities nationwide.
👉 Baseball coaches and academies: Learn about the TopVelocity Performance Center
Your arm is your most valuable asset. Protect it with science-based arm care from TopVelocity.