As physical therapists who specialize in baseball rehab, we know that scapula workouts for baseball players are one of the most overlooked keys to a healthy and powerful throwing arm.
Your shoulder blade—the scapula—is the anchor of your throwing motion. It stabilizes, rotates, and transfers energy from your legs and core through your arm with every pitch, swing, or throw. When it’s weak or uncoordinated, your shoulder has to pick up the slack—and that’s when pain and injury start to appear.
At In Motion Physical Therapy, we work with athletes across Long Island and help them restore and strengthen their shoulder mechanics through customized arm-care programs. Let’s break down what the research says about scapular strength, why it matters, and the best evidence-based exercises every baseball player should be doing.
Why Scapular Strength Matters in Baseball
Every strong throw begins long before the arm moves. The energy of a pitch starts from the ground—your legs and hips—then transfers through your torso and into your shoulder blade before it finally reaches your hand. If the scapula doesn’t move correctly, that power leaks out of the kinetic chain, forcing your shoulder to overwork and increasing the risk of injury.
Studies show that the lower trapezius and serratus anterior are two of the most important scapular stabilizers for baseball players. In youth pitchers, moderate to strong activation of these muscles occurs during the late cocking and deceleration phases of the throwing motion (Oliver et al., 2015). Meanwhile, collegiate players demonstrate greater lower-trap activity and less upper-trap dominance in their throwing arm—a key adaptation for protecting the shoulder joint.
In short: a strong, stable scapula keeps your arm efficient, powerful, and pain-free.
When the scapula isn’t doing its job, that extra stress doesn’t just stop at the shoulder—it often travels down the chain to the elbow. Over time, that can contribute to irritation or tearing of the ulnar collateral ligament (UCL), the structure involved in many “Tommy John” injuries. If you’re already dealing with pain on the inside of your elbow or wondering whether you need imaging or a throwing shutdown, you’ll want to read our full guide on Baseball Elbow Pain and UCL Treatment Options.
The Best Scapula Workouts for Baseball Players (Backed by Research)
Not all shoulder exercises are created equal. The following movements were identified in multiple EMG-based studies as the most effective ways to activate the right muscles—especially the lower trapezius, middle trapezius, and serratus anterior—while minimizing stress on the upper traps and rotator cuff.
1. Standing 90/90 External Rotation with Band
This position—90° of shoulder abduction with external rotation and elbow flexion—strongly activates the lower trapezius and infraspinatus while reducing excessive upper-trap use.
- Hold a resistance band at shoulder height, elbows bent 90°.
- Externally rotate your arms, keeping elbows in line with shoulders.
- Control the return slowly.
Easy to to as a pre-game warm up by tying the band around the fence. Make sure to keep good position while you do this one.
2. Low Scapular Rows
This variation of the traditional row emphasizes scapular depression and retraction.
- Anchor a band or cable just below chest height.
- Pull back and down, keeping shoulders away from your ears.
- Focus on squeezing shoulder blades together.
A band is good to start, but then graduate to weights with a cable column (or ancore featured in our video)
3. Scapular Punch
One of the best ways to activate the serratus anterior (> 20 % MVIC).
- Start with a light band or dumbbell.
- Extend your arm forward, “punching” while letting your shoulder blade glide outward.
- Avoid shrugging.
Try it in the various positions we show in our video. There are different benefits to each one (improved mobility, core activation, strength)
4. Scaption
Performed with neutral grip, this exercise challenges nearly all scapular muscles while keeping the shoulder in a safe plane.
- Lift arms diagonally at ~30° forward from your sides.
- Stop at shoulder height and control the lowering phase.
Do this one in front of a mirror to make sure you aren’t shrugging your shoulders. Can be done with a dumbbell, band, or cable column
5. Horizontal Abduction with External Rotation
High activation of the infraspinatus and posterior shoulder (≈ 88 % MMT peak).
- Move arms outward into a “T” while externally rotating thumbs up.
- Focus on posture and avoiding low-back arch.
Strengthens the muscles that slow your arm down after release—key for protecting pitchers.
6. Closed-Chain Variations (Quadruped, Wall Slides, or Unstable Push-Ups)
Closed-chain exercises teach your shoulder to stabilize through your core.
- Start in a quadruped position, progress to wall push-ups, then to push-ups on an unstable surface (like a BOSU).
- Keep your shoulder blades moving smoothly, not rigidly
We’re usually not fans of doing exercises on unstable surfaces for strength purposes. However, unstable push-ups have been shown to increase middle trapezius activation and enhance shoulder control.
Unconventional Scapular Exercises That Baseball Players Overlook (But PTs Love)
Here’s where science meets the “secret sauce.” These are some of my favorite advanced scapular control exercises—movements that challenge stability, proprioception, and true shoulder control in ways most athletes haven’t seen on social media.
1. External Rotation with Band Around Wrists to Shoulder Flexion (“Pizza Delivery”)
Hold a resistance band around your wrists, elbows bent 90°, palms up—like you’re holding a pizza tray.
- Press your wrists slightly apart to engage the rotator cuff and serratus anterior.
- Slowly raise your arms forward to shoulder height, maintaining tension on the band.
- Control back down.
This move blends external rotation with upward scapular rotation—key for throwers who tend to over-recruit their upper traps.
2. Half Kneeling 90/90 Kettlebell Hold
From a half-kneeling position, hold a light kettlebell upside-down (bottoms-up) in a 90/90 shoulder position.
- Maintain an upright torso and braced core.
- The instability of the kettlebell forces deep rotator cuff and scapular stabilizer activation.
Excellent for teaching shoulder control through the trunk—and not allowing any power to leak through your core while throwing
3. Standing T/Ys with Band Around Wrists
A subtle but powerful way to wake up the lower trap, posterior deltoid, and serratus anterior.
- Place a light resistance band around your wrists.
- Create constant outward tension as you slide your arms on the wall into a “T” or “Y” pattern.
This version reduces compensation and isolates true scapular movement better than traditional dumbbell versions.
How to Integrate Scapula Workouts into Baseball Training
Off-Season (Build Phase):
- Perform 3 sets of 10–15 reps of 3-5 of these movements, 2–3 times per week. Increase the weights as you progress. The key here is progressive overload with good form so you can gain strength.
- Emphasize slow control and balanced development between dominant and non-dominant arms.
Pre-Throwing Warm-Up:
- Include banded external rotations, scapular punches, and low rows (1–2 sets, light resistance).
In-Season (Maintenance Phase):
- Reduce load and volume but maintain frequency (1–2 sessions/week).
- Prioritize posture, recovery, and quality of movement over heavy resistance.
These scapula workouts are one important piece of a complete baseball arm care plan. To really protect your arm, you also need smart throwing volume, total-body strength, and a structured warm-up and cool-down routine. If you’re getting ready for tryouts or a new season, make sure to check out our Baseball Arm Care: Pre-Season Training Guide for Pitchers and Players for a full breakdown of how to build your workload safely and show up on day one ready to perform.
Remember—scapular stability is linked to core and hip stability. Studies show a correlation between gluteus medius and scapular activation during pitching. A comprehensive arm-care program should always include hip and trunk strength to keep the kinetic chain efficient.
Common Mistakes to Avoid
- Shrugging through every movement. This over-recruits the upper traps and reduces activation of the lower trap and serratus.
- Ignoring posture and breathing. Core control and rib-cage position affect how your scapula moves.
- Neglecting lower-body strength. Power starts from the ground up—don’t skip your legs and hips.
- Pushing through pain. Shoulder pain is your signal to reassess movement, not “tough it out.”
Scapula Workouts for Baseball: FAQ
How often should baseball players do scapula workouts?
Should pitchers train scapula differently than position players?
Can these exercises help with shoulder pain?
Next Steps
Your shoulder blades are the unsung heroes of your throwing mechanics. By strengthening the right muscles—the lower trap, middle trap, and serratus anterior—you’ll throw harder, recover faster, and protect your arm for the long haul.
If you’re a baseball player dealing with shoulder fatigue or pain, our team of sports-focused physical therapists can help you return to throwing pain-free and stronger than before.
👉 Book Your Visit at In Motion Physical Therapy in Farmingdale, NY, and get a personalized arm-care plan designed for your level, position, and goals.
Looking for more ways to protect your arm this season?
- Baseball Elbow Pain: Explore the Best Treatments for UCL Injuries
- Baseball Arm Care & Pre-Season Training Guide for Pitchers and Players
Laura Sommer has been practicing as a Physical Therapist since 2011. She graduated from Northeastern University, where she was a member of the Women’s Soccer Team. Laura is the owner of In Motion Physical Therapy located in Farmingdale, NY.
