Procaryote
Shoulder · Strengthening

Plyometric Shoulder Flexion Exercise at 90° with Weighted Ball

Plyometric shoulder flexion at 90°, 3 sets, 8 repetitions, with weighted ball

Illustration of the Plyometric Shoulder Flexion Exercise at 90° with Weighted Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Equipment: Weighted ball

Description: Stand upright with your arm raised to 90 degrees in shoulder flexion, holding a weighted ball. Throw the ball explosively towards the wall or a partner, then catch it while controlling the descent of your arm. Repeat this movement dynamically and with control.

Tips: Keep your trunk stable and avoid arching your back. Focus on a quick movement during the throw and controlled reception.

Progression: Gradually increase the weight of the ball or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
weighted ball
Starting position
Standing, arm flexed at 90 degrees
Clinical goal
Muscle strengthening of the shoulder
Also known as
Shoulder plyometric 90 degrees, Ball throw shoulder, Plyometric shoulder strengthening

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.