Pitching Workouts: Forearm, Wrist, & Biceps Exercises

Stabilization exercises for the forearm, wrist, and biceps. (use a bat or tennis can.) Stabilize the forearm on a flexed leg in a kneeling or sitting position 
1. Pronation to supination
2. Anterior wrist curls
3. Curve ball anterior wrist curl.
4. Figure 8 motion
5. Front wrist curls (20 lb. Bar)
6. Reverse wrist curls
7. Front biceps curl - use your full range of motion by flexing and extending the wrists at each end of the curl
8. Reverse triceps - full range of motion with wrist flexion and extension.

These exercises can be done in the players room. It is not necessary to go to a weight room.