How to Get Your Arm Stronger As a Quarterback

The quarterback is an important member of any football team. Being able to throw quickly and accurately is essential to making effective passes that are difficult to intercept. Don't focus on strengthening your arms alone, muscles in the back, chest, shoulders and the rotator cuffs in particular, need to be targeted in an effective resistance training program. Dr. Frank Jobe developed a series of exercises design to rehabilitate injured shoulders, which are now widely used as a strengthening exercise for throwing athletes.

Things You'll Need

  • Dumbells
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Instructions

    • 1

      Perform the "Jobe 1" exercise. Grip a dumbbell in each hand with an overhand grip. Stand in an upright position with the dumbbells at your sides with palms facing inwards. Keep your arms straight while you raise them out to your sides whilst simultaneously rotating your arms until your thumbs are facing the ceiling. Once your hands have reached shoulder-height, slowly reverse the movement and repeat.

    • 2

      Perform the "Jobe 2" exercise. Grip a dumbbell in each hand and assume the starting position with your arms at your sides, palms in. Keeping your arms straight, raise your arms out directly in front of you until they reach shoulder-height. Keep your thumbs facing up throughout the movement. Slowly lower your arms to the start position and repeat.

    • 3

      Perform the "Jobe 3" exercise. Adopt the same starting position as the previous Jobe exercises. As in Jobe 2, raise the dumbbells directly in front of you, but this time rotate your arms inwards so your thumbs are facing the floor by the time your hands are level with your shoulders. Slowly reverse the movement before repeating.

    • 4

      Strengthen your biceps and triceps. Effective tricep exercises include tricep kickbacks, close-grip push-ups and dips. Effective bicep exercises include bicep curls and reverse grip pull-ups.