Arm Workouts for Soccer Players (Throw-Ins, Duels & Goalkeeping)

Soccer players need arm and upper-body strength for three jobs: throw-ins, winning physical duels, and (for goalkeepers) handling the ball and protecting the shoulders, wrists and hands.

Train pulling, pressing, rotational power and the forearm two to three times a week in-season, and keep every session short so it doesn't cost you on the pitch.

Here's how to do it, with sets, reps and a weekly plan.

In this guide:

• Why arms matter in soccer (and where they don't)
• What each position needs
• 7 arm and upper-body workouts
• The forearm and grip block
• Goalkeepers: hands, wrists and shoulders
• A weekly in-season plan
• FAQs

Why Do Soccer Players Need Arm Strength?

Soccer is a leg sport. But the upper body shows up more than most players think.

• Throw-ins. A throw-in is a chain: force starts in the legs and hips, moves through the trunk and shoulders, then finishes at the elbows, wrists and hands.
• Physical duels. Holding off a defender, shielding the ball and winning position all use your back, shoulders and arms.
• Goalkeeping. Keepers catch, punch, dive and distribute all game. Goalkeepers are more likely to injure their upper limbs, especially the shoulder, than outfield players.
• Durability. Stronger muscles and joints handle the contact and repeated loading of a long season better.

What arm training will not do: there is no good evidence that grip or forearm tools improve dribbling or ball control for outfield players. We won't claim it. The value is in the four points above.

What Each Position Needs

7 Arm and Upper-Body Workouts for Soccer Players

Sets and reps below are general starting points. Use weights that let you keep clean form and stop 1 to 2 reps before failure. Adjust with your coach.

1. One-Arm Kettlebell Row

Builds the upper back and shoulder muscles you use to shield the ball and stay balanced in contact.

How to do it:

1. Place one knee and one hand on a bench. Keep your back flat.
2. Grab the kettlebell with the other hand.
3. Pull it toward your ribcage, squeezing your shoulder blade.
4. Lower slowly.

Sets and reps: 3 sets of 8 reps per side.

More pulling options in our guides to kettlebell gorilla rows and pull exercises.

2. Spiderman Push-Up

Trains the chest, shoulders, triceps and core together, and copies the twisting, moving demands of a match.

How to do it:

1. Start in a push-up position, hands slightly wider than shoulders, body in a straight line.
2. As you lower, bring one knee toward the same-side elbow.
3. Push back up and switch sides.

Sets and reps: 3 sets of 8 to 12 total reps, controlled.

Want to build a stronger core to pair with it? See calisthenics core exercises. To target the triceps harder, try the close grip push-up.

3. Dumbbell Overhead Press

Overhead strength supports heading, the overhead position of a throw-in, and healthy shoulders.

How to do it:

1. Stand tall, dumbbells at shoulder height.
2. Brace your core and press overhead.
3. Lower under control.

Sets and reps: 3 sets of 6 to 8 reps.

See our dumbbell shoulder exercises for variations.

4. Overhead Medicine Ball Throw and Slam

This is the closest gym movement to a throw-in. Because the two-handed overhead throw limits how much the arms can add, the body relies on the trunk and pelvis to create power. 

How to do it:

1. Stand in a staggered stance, ball held overhead behind your head.
2. Drive through your legs and throw the ball forward into a wall or to a partner.
3. For slams: raise the ball overhead and slam it down as hard as you can, hinging at the hips.

Sets and reps: 3 sets of 5 reps. Rest fully between sets. Fast reps beat tired reps.

Related reading: slam ball exercises and plyometric exercises.

5. Pull-Up or Chin-Up

The best all-round upper-body pull. It also tests your grip, which is why it's a great fit for the forearm work later in this guide.

How to do it:

1. Hang from the bar with a full grip.
2. Pull your chest toward the bar.
3. Lower until your arms are straight.

Sets and reps: 3 sets of 5 to 8 reps. Can't do one yet? Use a band or lower-rep negatives.

If your grip gives out first, read how to improve grip strength for pull-ups and dead hang benefits.

6. Bench Press (Dumbbell or Barbell)

Builds the chest, shoulders and triceps for pushing off defenders and holding position.

How to do it:

1. Lie flat, feet planted.
2. Grip the bar slightly wider than shoulder-width.
3. Lower to your chest with elbows about 45 degrees from your body.
4. Press up, keeping your wrists straight.

Sets and reps: 3 sets of 6 to 8 reps.

Add variety with our cable chest exercises.

7. Battle Ropes

Builds arm and shoulder endurance and gets your heart rate up. It suits soccer's stop-start pace.

How to do it:

1. Stand shoulder-width apart, knees slightly bent, one rope end in each hand.
2. Raise and lower your arms alternately to make waves.
3. Keep your core tight and a steady rhythm.

Sets and reps: 5 rounds of 20 to 30 seconds, rest 30 to 45 seconds.

More ideas: battle rope arm exercises.

The Forearm and Grip Block (Add This to Finish Your Session)

This is the part most soccer programs skip. Your hands and forearms are the link between your upper body and the ball.

Strong forearms help you hold heavier pulls, and for goalkeepers, they support the wrists and fingers doing all the catching.

Grip isn't just squeezing. Learn the 4 types of grip strength and train more than one.

Browse the full hand gripper collection, the Tornado collection and grip building tools.

Simple rules:

• Do it after your main lifts, not before.
• Stop each set 1 to 2 reps short of failure.
• Train both sides of the forearm. Don't only squeeze.
• Not sure where you stand? Test your grip at home.

For new wrist or forearm aches, see our guides to common forearm injuries and strengthening your wrist after injury.

Goalkeepers: Protect Your Hands, Wrists and Shoulders

Goalkeepers have a different injury profile from everyone else on the pitch.

A randomized controlled trial of 726 amateur goalkeepers found the FIFA 11+ Shoulder (11+S) warm-up program produced about 50% fewer upper-extremity injuries than a regular warm-up over one season.  The program includes strength and balance work for the shoulder, elbow, wrist and finger muscles.

What this means for you:

1. Start with an evidence-based warm-up. Ask your coach about FIFA 11+S. It's the best-supported option we found.
2. Build pulling strength and shoulder stability. Rows, pull-ups and overhead work from the list above.
3. Add the forearm and grip block. Tornado, Dynamo and grippers support hand and wrist strength alongside the warm-up. They don't replace it, and they're not proven to prevent injuries on their own.
4. Mind your mobility. See wrist mobility exercises and the prayer stretch.

Train Your Throw-Ins the Smart Way

Want longer throw-ins? Don't just train the arms.

• In the throw-in, the body unwinds from the knees and hips to the shoulders, elbows, wrists and hands. (
• In a study of 14 male amateur players, upper-body isokinetic strength was strongly linked to standing throw-in distance, but not as strongly to running throw-in performance.  It was a small study, so treat it as a clue, not a rule.
• So train legs, hips, trunk and arms together: medicine ball throws, rows, overhead pressing and jumps.

Also work on technique with your coach. A cleaner throw beats a stronger arm every time.

A Simple Weekly Plan (In-Season)

Keep it short. Match days and on-field training come first. Adjust with your coach.

Offseason: add a third session and progress the load. Goalkeepers should keep the shoulder program in their warm-up all year.

Arm Workouts for Soccer Players FAQs

Do soccer players need arm workouts?

Yes, in moderate amounts. Arm and upper-body strength help with throw-ins, shielding the ball and physical duels, and goalkeepers use their upper body constantly. Keep sessions short so they don't affect leg-heavy training.

How often should soccer players train arms?

Two short sessions a week in-season is a good starting point. Add a third in the offseason. Avoid heavy upper-body work the day before a match.

What are the best arm exercises for soccer players?

Rows, push-ups, overhead presses, pull-ups, medicine ball throws and a short forearm block cover the main needs. Battle ropes and bench presses are good additions.

Does grip strength help soccer players?

It helps goalkeepers most and supports your pulling lifts. There's no strong evidence that grip training improves outfield ball control, so don't expect that from it.

How can I make my throw-ins longer?

Train legs, hips, trunk and arms together with medicine ball throws, rows and overhead presses. Also practice technique. A running throw-in can carry further than a standing one, but your technique must stay legal.

Are hand grippers good for goalkeepers?

They can help build hand and forearm strength as part of a wider program. Pair them with wrist and shoulder work, and use an evidence-based warm-up like FIFA 11+S.

Will arm training make me slower?

Not if you keep it moderate. Two short sessions built around strength and power won't add the bulk that slows most players. Keep conditioning and sprint work in your week.

Final Verdict

You don't need big arms to play better soccer. You need strong, stable and durable upper-body muscles that help you throw, hold your ground and stay healthy, especially in goal.

This week:

1. Pick 4 to 5 exercises from the list.
2. Do them twice, keeping every session short.
3. Finish with a 5-minute forearm block.
4. Goalkeepers: add the FIFA 11+S warm-up.