Lying lower-trap raise

At home Pitchers Catchers Infield Outfield

EasyAbout 4 minOn your own

Strengthens the lower trapezius, which helps the shoulder blade move well when the arm goes up to throw.

Set up

Lie face down along the edge of a bed, bench or table with one arm hanging straight down off the side.

You need: A bed, bench or table

Raise the straight arm forwards and up at an angle, like one arm of a Y, thumb up
Stop at about head height
Lower slowly

Easier

A smaller range.

Harder

Hold a very light weight (1 kg).