7 Transformative Arm Workouts For Lacrosse Players That Demand Respect

It’s always cool when you're standing tall, stick in hand, muscles rippling as you prepare to beat on the competition.

But wait, do you have the arm strength to back up those killer moves?

You need to practice the best arm workouts for lacrosse players to turn those twiggy arms into tree trunks.

So, get rid of textbook exercises as we present the most fun and result-driven workouts for you:

Best Arm Workouts For Lacrosse Players

Listed below are some arm exercises for lacrosse players for peak biceps and triceps strength:

1.     Gripzilla Tornado

The Gripzilla Tornado is great for lacrosse players because it helps make your arms stronger. You can adjust how hard it is, so it's just right for you.

By lifting it up toward your chest and bending your wrists, you can work on your biceps and forearms, which are super important for playing lacrosse well.

And the best part? You can try different ways of holding it and moving it around to keep things interesting.

Step-By-Step Guide:

• Grip the Gripzilla Tornado with the roller at the bottom.
• Adjust the resistance level to match your strength.
• Stand up straight and extend your arms.
• Curl the Tornado upwards towards your chest.
• Flex your wrists and contract your forearms, avoiding any jerky movements.
• Try different hand positions and movements to vary your workout.

2.     Gripzilla Dynamo

Gripzilla dynamo is like a magic tool for making your forearms super strong.

For lacrosse players, strong forearms mean better control of your stick and more power when you shoot.

With the Dynamo, you can change how hard it is to squeeze, and you can hold it in different ways. That means you can work on your forearm muscles from all angles.

Step-By-Step Guide:

• Use the knobs to set the resistance on the Gripzilla Dynamo.
• Set the resistance level according to your fitness goals.
• Pick a hand position—horizontal, vertical, or at a 45-degree angle.
• Rotate the Dynamo in both directions to work your forearm muscles.
• Personalize your workout with different moves.
• Begin with a comfortable resistance level and gradually increase as you get stronger.

3.     Barbell Rows

Barbell rows are fantastic arm workout for lacrosse players because they target multiple muscle groups in the upper body, including the back, shoulders, and arms.

Strengthening these muscles not only improves your ability to pull and push during gameplay but also enhances your overall upper body strength and stability.

This exercise helps in developing the muscles responsible for powerful throws and shots, while also promoting better posture and reducing the risk of injury by reinforcing the muscles that support the spine.

Step-By-Step Guide:

• Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
• Bend at your hips and knees to lower your torso until it's almost parallel to the floor. Keep your back straight, chest up, and shoulders pulled back.
• Pull the barbell up towards your lower chest, keeping your elbows close to your body. Squeeze your shoulder blades together at the top.
• Lower the barbell back down with control, straightening your arms but keeping tension in your back muscles.

4.     Cable Face Pulls

Cable face pulls are a must for lacrosse players as they specifically target the muscles of the upper back and shoulders, crucial for maintaining proper posture and shoulder health.

By strengthening these muscles, you enhance your ability to withstand the repetitive motions involved in throwing and catching a lacrosse ball.

Additionally, face pulls help counterbalance the forward shoulder position often associated with sports like lacrosse, promoting better shoulder alignment and reducing the risk of injury.

Step-By-Step Guide:

• Set a rope attachment at face level on a cable machine. Stand facing the machine with feet shoulder-width apart.
• Grasp the ends of the rope with an overhand grip, palms facing inward.
• Pull the rope towards your face, keeping your elbows high and out to the sides.
• Squeeze your shoulder blades together at the end of the movement, then slowly return to the starting position.

5.     Farmer's Walks

Farmer's walks are an excellent functional arm exercise for lacrosse players as they improve grip strength, forearm endurance, and overall stability.

Carrying heavy weights in each hand while walking challenges your core muscles, shoulders, and lower body, mimicking the dynamic demands of running.

Strong grip and core stability are essential for maintaining possession of the ball and delivering powerful shots, making farmer's walks a valuable addition to any lacrosse player's training.

Step-By-Step Guide:

• Grab a pair of heavy dumbbells or kettlebells and hold them at your sides with a neutral grip.
• Stand tall with your shoulders back and down, engaging your core for stability.
• Walk forward in a controlled manner, taking short, quick steps.
• Keep your shoulders stable and avoid leaning to either side.
• Walk for a set distance or time, then carefully set the weights down.

6.     Dumbbell Snatch

The dumbbell snatch is a dynamic, full-body exercise that enhances explosive power and coordination, vital attributes for lacrosse players.

By swiftly lifting the dumbbell from the ground to overhead in one fluid motion, you engage multiple muscle groups, including the legs, back, shoulders, and arms.

This arm exercise mimics the explosive movements involved in sprinting, jumping, and throwing, helping you generate greater force and speed on the field.

Step-By-Step Guide:

• Begin with a dumbbell on the floor between your feet. Stand with feet shoulder-width apart, knees slightly bent.
• Squat down and grab the dumbbell with one hand, palm facing your body.
• Explosively extend your hips, knees, and ankles while simultaneously pulling the dumbbell up towards the ceiling.
• As the dumbbell reaches shoulder height, quickly rotate your hand and press the weight overhead, locking out your arm.

7.     Reverse Wood Chops

Reverse wood chops are beneficial arm exercise for lacrosse players as they strengthen the rotational muscles of the core, essential for generating power and stability during twisting movements like throwing and shooting.

By mimicking the motion of a lacrosse shot in reverse, this exercise targets the obliques, abdominals, and lower back, promoting balanced muscle development and reducing the risk of injury.

Improved core strength and stability translate to more powerful and accurate shots on the field, making reverse wood chops a valuable addition to any lacrosse player's training routine.

Step-By-Step Guide:

• Attach a handle to a cable machine at chest height.
• Stand sideways to the machine with feet shoulder-width apart, holding the handle with both hands.
• Start with your arms extended straight out in front of you, perpendicular to the cable.
• Keeping your arms straight, rotate your torso away from the machine, pulling the handle diagonally across your body and down towards your opposite hip.
• Pivot on your back foot and engage your core throughout the movement.
• Slowly return to the starting position with control, resisting the pull of the cable.

Final Verdict

And just like that, you've got the edge you need to kick butt on the field.

Stick with these arm workouts for lacrosse players, give it your all, and get ready to crush it out there.

Lacrosse greatness is within reach—let's go get it.