Whether you're an aspiring big-time QB or just a rec-league weekend warrior, pumping up your arm strength is a great way to start improving your throws. But you’ll need to do more than just bicep curls if you want to become the next Aaron Rodgers. To add some yardage to your throws, stop focusing on your biceps and start focusing on an often overlooked muscle group: the rotator cuff.
“When you're talking about arm speed and you're trying to maximize strength in the arm, a lot starts with the rotator cuff,” says Ken Mastrole, of the Mastrole Quarterback Academy and XPE Sports Academy, who has worked with first-round NFL Draft picks Teddy Bridgewater and E.J. Manuel. “The rotator cuff and the four-muscle group of that area of the shoulder are key. There's a lot of undeveloped areas in the shoulder that can help quarterbacks improve arm strength.”
Add some of these moves to your routine, and you'll notice improvement in throwing distance, arm strength, and accuracy.