Throwing the ball with force is the second-most important skill required of a quarterback after throwing the ball accurately. A quarterback can increase the strength of his throwing arm by doing specific strength training exercises in addition to a weight training program, according to STACK.
The following exercises are designed to help link together the entire body for more accurate, powerful throws:
Dumbbell Press: Single-arm
This exercise helps keep both sides of the body balanced and the core engaged during a throw. Lie flat on the weight bench and hold a dumbbell in one hand. Lower the dumbbell slowly to the chest and then lift it up. Keep the back tight by pinching the shoulder blades together. Do this three times with 15 repetitions for each arm.
Dumbbell Row: Single-arm
As throwing is a push motion, the single-arm dumbbell row counterbalances this with a pull motion to help keep the body balanced. Assume a quarter-squat position and lean forward in a 45-degree angle. Hold a weight in one hand and raise it to the chest by driving the elbow upwards. Keep the weight at its highest point before slowly lowering it down within a four-second count. Repeat 15 times in three sets for each arm.
Back Y Raises
This exercise helps keep the back and shoulders strong, protecting them from wear and tear. Lie face down on an incline bench. Ensure the midline of the chest is aligned to the top of the bench. Hold a lightweight dumbbell in each hand and raise the weight, forming a “y” with the body. Hold the weights at the top and then slowly lower them back down. Do this in three sets, repeating the motion 15 times.
Lunge Rotational Twist
This helps strengthen the legs in a split-stance position. It also improves shoulder stability and rotational torso flexibility. Assume the lunge position by placing the forward shin perpendicular to the floor and the back shin parallel to the floor. Hold a lightweight dumbbell in each hand while bending the elbows at a 90-degree angle. Slowly twist the torso 90 degrees to the right and 90 degrees to the left. Keep the head straight and maintain a straight line from elbow to elbow. Repeat the motion eight times in two sets for each leg.