Skip to content

R2P 12! COMING SOON 2 LARGO, MD! LEARN MORE HERE

OPENING SOON IN LARGO, MD! LEARN MORE

Pickleball: Best Upper Body Strengthening Exercises

Best Upper Body Strengthening Exercises for Pickleball Athletes

As pickleball continues to grow in popularity, so does the need for targeted strength training to keep athletes performing at their best and staying injury-free. Whether you’re swinging a forehand or diving for a backhand, upper body strength and mobility are key to your success on the court.

Here are some of the best pickleball-specific upper body exercises to improve performance and prevent common injuries.

1. Diagonal Theraband Pull – Backhand Focus

  • How to do it: Anchor a resistance band under your opposite foot. Start with your hand across your body, then pull up and out—like drawing a sword from your pocket.
  • Why it works: Strengthens the full shoulder range of motion and improves thoracic spine mobility—essential for a strong and fluid backhand.

2. Diagonal Theraband Pull – Forehand Focus

  • How to do it: This time, anchor the band under the same-side foot as your hand. Pull up and across your body while rotating your hips.
  • Why it works: Mimics the forehand stroke, building strength and coordination through your shoulder and core.

3. Banded Overhead Flexion

  • How to do it: Loop a resistance band around your wrists. Apply outward tension as you raise your arms overhead and back down with control.
  • Why it works: Activates stabilizing muscles in your upper back and shoulders—key for overhead movements and shoulder injury prevention. Add light weights to increase difficulty.

4. Dowel Rotations for Elbow Stability

  • How to do it: Hold a broomstick or dowel straight out in front of you. Slowly rotate it from side to side, going as far as your range allows. Move your hand closer to the end of the stick for more challenge.
  • Why it works: Great for preventing epicondylitis (pickleball elbow) and improving wrist and forearm control.

5. Wrist Extension and Flexion with Weights

  • Extension: Hold a light dumbbell palm-down and lift as if revving a motorcycle, then slowly lower.
  • Flexion: Switch to palm-up and curl the wrist up, then control it back down.
  • Why it works: Strengthens key muscles around the elbow and wrist to prevent overuse injuries.

Train Smart, Play Hard

These exercises are simple, effective, and require minimal equipment—perfect for any pickleball player looking to stay powerful and pain-free.

Looking to take your performance further or dealing with shoulder or elbow pain? Schedule an appointment with a Rehab 2 Perform physical therapist to get personalized guidance and injury prevention strategies.

Elbow Issues limiting your Pickleball game? Consider a Free Injury Consult with our Expert Physical Therapists – Schedule Here. 11 Convenient Locations across the DMV. Stay Ready 2 Perform!

Fitness Focused Physical Therapy

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 11 state-of-the-art locations (soon to be 12), Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.

Posted in ,