Three Serratus Anterior Exercises Every Thrower Should Be Using

undefeatedptandper
Dec 14
3 min read

By: Dr. Carmen Jansante, PT, DPT, CSCS

Undefeated Physical Therapy & Performance

When it comes to arm care for throwers, there’s one muscle that often gets overlooked—but plays a massive role in performance, velocity, and injury prevention: the serratus anterior.

The serratus anterior is a relatively small muscle with a very large job. It runs from the front side of the ribs (ribs 1–8) to the inside border of the shoulder blade (scapula). If you’ve ever seen a lean bodybuilder with “finger-like” muscles along the rib cage, that’s the serratus anterior.

What Does the Serratus Anterior Do?

The serratus anterior is responsible for:

Protracting the scapula (bringing the shoulder blade forward)
Holding the scapula against the rib cage
Assisting with upward rotation of the scapula

All three of these actions are absolutely critical for overhead athletes—especially baseball and softball players.

Why the Serratus Anterior Matters for Throwers

The serratus anterior is highly active during multiple phases of the throwing motion, including:

Wind-up
Early cocking
Late cocking
Acceleration (ball release)
Deceleration and follow-through

However, it is most active during the late cocking phase, when the shoulder reaches maximum external rotation (max layback) at approximately 90 degrees of abduction.

This phase is crucial for force development, power, and velocity—but it’s also where the shoulder is placed under the greatest stress.

During late cocking, shoulder structures such as the subscapularis, pectoralis major, and other anterior shoulder tissues are working eccentrically to control extreme external rotation and store elastic energy. If this system isn’t functioning properly, the risk of injury increases significantly.

This is often where we see:

SLAP tears
Anterior shoulder instability
Downstream issues at the elbow, including UCL injuries and Tommy John surgery

That’s why a complete throwing or arm care program must address the serratus anterior in multiple positions and movement patterns.

Three Serratus Anterior Exercises Every Thrower Should Use

1. Low Plank to Tall Plank (No Equipment Needed)

This is one of my favorite foundational serratus exercises.

Start in a low plank position on your forearms, then push up into a tall plank (push-up position). Lower back down under control and repeat.

Why it works:

Moving from low to tall plank forces scapular protraction
The serratus anterior is active both concentrically and isometrically
The muscle is working throughout the entire movement to stabilize the shoulder blades

This is a great closed-chain exercise and an excellent starting point for throwers of all levels.

2. Half-Kneeling Punch to Press

Now we move from a closed-chain exercise to an open-chain pattern that more closely resembles throwing demands.

Set up in a half-kneeling position, working one arm at a time. Start with the elbow bent and drive the elbow forward by protracting the sca pula, then press the weight overhead or forward.

To increase the challenge:

Use a bottoms-up kettlebell
Use a water bag for added instability

The instability forces the shoulder and serratus anterior to work harder to stabilize the joint—very similar to what happens during the late layback phase of throwing.

3. Dynamic Carry with Shoulder Protraction and Retraction

For the final exercise, we train the serratus anterior in a highly functional position that mimics throwing mechanics.

Hold a dumbbell or kettlebell out in front of you at approximately 90 degrees of shoulder elevation. As you walk (similar to a waiter carry), perform controlled:

Scapular protraction and retraction

The shoulder blade must move forward and backward while staying controlled against the rib cage.

This exercise challenges:

Dynamic scapular stability
Shoulder control under load
Coordination through functional movement patterns

Final Thoughts

These three exercises all target the serratus anterior in different ways, which is exactly what throwers need. The serratus doesn’t just work in one position during throwing—it’s active throughout the entire motion.

If you’re a baseball or softball player and your arm care program isn’t addressing the serratus anterior, you’re leaving performance on the table and increasing your risk for injury.

If you have questions or want help building a personalized arm care or throwing program, feel free to: