Baseball upper body strength: 4 exercises to build power
Featuring Dr. Ben Haefner, DPT | Rehab 2 Perform | April 2026
Whether you’re a competitive pitcher, a recreational player, or a parent trying to keep a young athlete healthy, upper body strength is a cornerstone of baseball performance, and injury prevention. The shoulder and arm take a beating over the course of a season, and having the right foundation of strength can make all the difference between staying on the field and sitting on the bench.
In the video above, Dr. Ben Haefner, DPT, one of our sports physical therapists at Rehab 2 Perform, walks through four exercises that we use with our baseball athletes. These movements aren’t just for elite players. They’re practical, scalable, and effective for anyone looking to build a healthier, stronger upper body.
4 Upper Body Strength Exercises
1. Alternating dumbbell bench press
Training each arm independently helps correct the muscle imbalances that naturally develop from throwing. It also builds the pressing strength that powers your swing and stabilizes your shoulder over a long season.
2. Landmine press
This is one of the most shoulder-friendly overhead pressing exercises available. It builds strength through an arc that mimics throwing, making it especially valuable for anyone who’s dealt with shoulder tightness or discomfort. Great for all ages and ability levels.
3. Neutral grip pull-up
Most people focus on strengthening the throwing side, but it’s the muscles on the back of the shoulder that protect your arm. Pull-ups in a neutral grip position load those muscles with less joint stress, building the strength that keeps your arm healthy pitch after pitch, season after season.
4. Kickstand row
A single-arm row performed in an athletic stance, this exercise builds pulling strength while challenging your balance and core stability. It trains the body the way baseball actually demands it, one side at a time, with control.
Experiencing shoulder discomfort or pain when you throw? Our sports physical therapy team is here to help, at locations across Maryland and Northern Virginia. Schedule a FREE consultation today Get Started HERE
About Rehab 2 Perform
Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 15+ locations, Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.
Frequently Asked Questions
Absolutely. These movements are scalable to any fitness level. Whether you’re playing in a youth league, an adult recreational league, or just looking to stay active and pain-free, this type of balanced strength training benefits everyone who throws or swings a bat.
Pain or soreness when throwing, decreased velocity, shoulder stiffness after games, or elbow discomfort are all signs worth taking seriously. Catching these issues early, before they become structural problems, is always the better path. A sports PT can identify what’s going on and build a plan to address it.
Rehab 2 Perform has locations throughout Maryland and Northern Virginia, including Annapolis, Bethesda, Columbia, Frederick, Gambrills, Germantown, Kent Island, Largo, Owings Mills, Mt. Airy, Williamsport, Leesburg, Reston, Springfield, and Tysons Corner. Our team works with baseball players at every level, from youth to adult recreational leagues, and pro players