Baseball Dumbell Routine

DUMBBELL WORKOUT

1. Proper technique for each exercises is very important. Do not allow a kid to do these on their own until you are 100% sure they fully understand the exercises and how they can seriously injure themselves if they do them too quickly or out of control.
2. Start with a weight you can handle, anywhere from 2 to 5 pounds,
depending on physical maturity.
3. Increase the weight to a maximum of 10 pounds as you progress.

Shoulder Abductions
Start with arms at sides, holding weights with thumbs pointing out. Raise slowly to shoulder height and then lower slowly.

Front Deltoid Raise
Sit in a chair, arms at sides holding the weights with thumbs down. Raise your arms directly in front of you to shoulder height and then lower slowly.

Overhead Extension
Start with weights at shoulder height. Alternate raising one arm above the head and then the other arm.

Abdominal Extension
Standing straight, hold the weights in front of the groin area. Thumbs pointing out, raise both arms together slowly above your head. Keep your hands in front of your head the whole time. Extend your arms fully, rotating your palms down and out. Lower slowly.

External Shoulder Rotation
Lie on the ground on one side. Put the elbow of your upper arm on your side. Keep your elbow there throughout the exercise. With a weight, raise your arm slowly as high as you can and then lower it to the ground. Do this slowly and then repeat for the other arm.

Internal Shoulder Rotation
Lie on the floor on your back. Keep your elbow firmly on your side. Raise the arm straight up slowly, holding your elbow with the other hand. Return to starting position slowly. Repeat for other arm.

Shoulder Extension
Bend over with weight touching the floor in front of you. Lift one weight to shoulder height while leaving the other on the floor. Lower the weight slowly to the ground. Alternate hands.

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