Dumbbell Row
To strengthen the mid back and upper back
Mechanics
- Start with the same leg and same arm on the bench for support. Have your leg out wide or in a good balance position.
- Let the dumbbell hang straight down in front of you. Keep your back tabletop flat by tucking your abdominal and arching your back.
- Initiate the pull with the dumbbell by retracting the shoulder. Pull the elbows up and back. Bring the dumbbell up to your hip (the motion as if you were sawing apiece of wood).
- Return the weight back to starting position in a controlled manner.
Bent Arm Pullover
This is a very important upper body exercise for baseball. In one motion it trains all the major accelerator muscles of the upper body.
Mechanics
- Use a dumbbell or an EZ Curl bar.
- A narrow grip is used to minimize stress on the shoulder.
- Lower the weight back over the head with arms bent.
- Keep elbows as close to the head as possible.
- During the lowering phase of the weight inhale. Exhale when returning the bar back up to the start position.
- Lower the weight until you feel a full stretch the return the weight back into the starting position.
