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Best Arm Workouts for Volleyball Players: Improve Your Game Today!

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Volleyball is a dynamic sport that requires explosive power, precision, and endurance in the upper body and arms. Whether you’re a beginner or a seasoned player, incorporating targeted arm workouts into your training routine can help you improve your game. By focusing on specific muscle groups, you can develop stronger serves, powerful spikes, improved control, and reduced injury risk.

There are a variety of effective arm exercises that can benefit volleyball players. These include dumbbell shoulder presses, push-ups, straight arm pulldowns, and med ball slams, among others. It’s important to choose workouts that match your individual weaknesses and training goals. For example, if you struggle with wrist and forearm strength, exercises like Gripzilla Tornado or bow and arrow can help you develop the necessary muscles.

By incorporating arm workouts into your volleyball training, you can see significant improvements in your performance on the court. Stronger arms can help you hit harder, serve faster, and control the ball with more precision. Additionally, arm exercises can help prevent injuries by strengthening the muscles that support your joints. So whether you’re looking to take your game to the next level or simply want to stay healthy and injury-free, consider adding some targeted arm workouts to your routine.

Building Your Arsenal: Key Muscle Groups and Exercises

To become a successful volleyball player, you need to have a strong upper body, especially your arms. Volleyball arms require a combination of strength, power, and speed to be effective. In this section, we will discuss some of the best exercises for building your arm strength and power.

Shoulder Power

Shoulder stabilizers are crucial for volleyball players as they help maintain shoulder stability and control. The following exercises can help you develop strong shoulder stabilizers:

  • Overhead press (barbell, dumbbells, kettlebells): 3-5 sets of 6-8 reps, focusing on strict form and core engagement.
  • Push-ups (variations like diamond, decline, plyometric): 3-5 sets of maximum reps with proper form, progressing difficulty as needed.
  • Lateral raises (dumbbells, cables): 3-4 sets of 10-12 reps, targeting deltoids for improved shoulder stability and control.

Explosive Upper Body

Explosive exercises can help you develop upper body strength and power, which is crucial for spiking and serving. The following exercises can help you develop explosive upper body strength:

  • Medicine ball throws (overhead slams, chest passes): 3 sets of 10-15 reps, focusing on explosiveness and core engagement.
  • Plyometric push-ups (explosive push-off from bottom): 3 sets of maximum reps with controlled landings, progressing slowly.
  • Jump rope with variations (double unders, single leg): 3-5 sets of 30-60 seconds, improving agility and coordination.

Rotational Strength and Control

Rotational strength and control are essential for volleyball players, as they help with spiking and serving. The following exercises can help you develop rotational strength and control:

  • Medicine ball rotations (windmills, throws): 3 sets of 10-15 reps per side, improving rotational power for serving and spiking.
  • Cable wood chops (high to low, low to high): 3 sets of 12-15 reps per side, mimicking spiking motion and strengthening core.
  • Anti-rotation exercises (Russian twists, side plank variations): 3 sets of 15-20 reps per side, enhancing core stability and rotational control.

Incorporate these exercises into your strength training routine to build a powerful and explosive upper body that will help you excel in volleyball. Remember to always focus on proper form and progression to avoid injury and maximize results.

Beyond the Basics: Progressions, Variations, and Considerations

Progression and Periodization

To maximize your arm strength gains, it’s important to gradually increase the weight, reps, sets, or difficulty of your exercises over time. This prevents plateaus and ensures continued progress. Consider starting with lighter weights and higher reps, then gradually increasing the weight and reducing the reps as you get stronger.

Periodization is another effective way to prevent plateaus and avoid injury. By varying the intensity and volume of your workouts over time, you can ensure that your body is constantly challenged and adapting to new stimuli. This can also help you avoid overtraining and burnout.

Technique and Safety

Proper form and technique are crucial for preventing injuries and maximizing the effectiveness of your arm exercises. Make sure you understand the correct start position, bottom position, and degree angle for each exercise you perform. It’s also important to engage your core and keep your hip bones stable to avoid putting unnecessary strain on your lower back.

Consider working with a coach or trainer to refine your technique and ensure you’re using proper form. They can also provide personalized guidance for your specific needs and goals.

Sport-Specific Drills and Integration

In addition to traditional arm exercises, incorporating sport-specific drills can help improve your arm strength and explosiveness for volleyball. Try spiking variations and throwing drills to mimic game situations and improve your overall performance.

To prevent injury and optimize recovery, make sure to include dynamic stretches and a cool-down routine after your workouts. This can help reduce muscle soreness and improve your overall conditioning.

By following these progressions, variations, and considerations, you can take your arm strength and volleyball performance to the next level. Whether you’re an elite youth volleyball player or just starting your conditioning career, these tips can help you achieve your goals safely and effectively.

Taking Your Game to the Next Level: Advanced Options and Resources

Plyometric and Olympic Weightlifting

If you’re an experienced athlete looking to take your volleyball game to the next level, you may want to consider incorporating advanced techniques like plyometrics and Olympic weightlifting into your training regimen. These power exercises can help improve your explosive strength, speed, and agility, which are all crucial skills for success on the court.

However, it’s important to note that these exercises can be demanding and require proper technique and form to avoid injury. We recommend seeking professional guidance before incorporating them into your training plan. A certified trainer or coach can help you develop a safe and effective workout routine that includes these advanced power exercises.

Mental Toughness and Visualization

In addition to physical training, mental preparation is also a key factor in achieving peak performance on the volleyball court. Mental toughness and visualization techniques can help you improve your focus, confidence, and ability to perform under pressure.

To improve your mental game, consider incorporating mental training techniques into your routine. Visualization exercises, such as imagining yourself executing the perfect serve or spike, can help you prepare for game-day execution. Additionally, mindfulness and meditation practices can help you stay focused and calm during high-pressure situations.

Resources and Inspiration

To stay motivated and inspired on your volleyball journey, there are many online resources, training programs, and inspirational content available specifically for volleyball athletes. Community gyms and sports centers can also offer opportunities to train with other athletes and learn from experienced coaches.

Consider following professional players and coaches on social media for motivation and learning opportunities. You can also find training programs and resources online, such as volleyball-specific workout plans and instructional videos.


Congratulations! You have now learned about some of the best arm workouts for volleyball players. Remember, consistency is key when it comes to seeing results. Aim to incorporate arm exercises into your training regimen at least 2-3 times per week to see the best results.

Proper technique is also crucial when performing these exercises. Make sure you are using the correct form to avoid injury and maximize the benefits of each exercise. For example, when performing the overhead slam, make sure to keep your feet shoulder-width apart and your knees slightly bent. As you raise the ball overhead, engage your core and use your whole body to generate power as you slam the ball down to the ground briefly.

When performing the incline bench press, make sure to position the bar wider than shoulder-width apart and lower the bar to your chest in a controlled manner. As you press the bar back up, engage your chest, shoulders, and triceps to generate power.

Incorporating quarter squats into your routine can also help improve your arm strength. Make sure to keep your feet shoulder-width apart and your knees slightly bent. As you lift the weight, engage your legs and core to generate power.

Remember, sport-specific integration is key when it comes to improving your performance on the court. Make sure to tailor your strength training routine to meet the demands of volleyball. With dedication and the right training strategies, you can significantly enhance your arm strength, power, and control on the court.

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Lauren Price

Lauren Price is the co-owner of Lava Barre, a specialized fitness boutique that focuses on achieving balance for the body, mind, and soul. With a passion for fitness and wellness, Lauren and her business partner Vanessa set out to create a unique barre class that not only challenges the body but also inspires the mind.

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