Spike Your Performance With 6 Effective Arm Workouts For Volleyball Players - Gripzilla - The Best Grip and Forearm Strength Exercises, Arm Wrestling Tools, Hand Grippers to Improve Grip Strength

Spike Your Performance With 6 Effective Arm Workouts For Volleyball Players

Do you ever get tired of hearing about the same old arm workout routines?

Tired arms, sore shoulders – why not try something new to up your game and bring more power into your volleyball plays?

Whether you're a beginner or an experienced player looking for ways to strengthen and tone muscles in your arms, we've rounded up some unique workouts for volleyball players.  

Get ready to build definition from shoulder-to-finger tips while fine-tuning positioning skills needed for recording successful sets:

Best Arm Exercises For Volleyball Players

Listed below are the best arm workouts for volleyball players to do at home:

1.     Gripzilla Tornado


The Gripzilla Tornado workout offers several valuable benefits for volleyball players.

First and foremost, it helps enhance forearm and wrist strength, which is crucial for powerful and precise ball control during serves, sets, and spikes.

Additionally, this arm workout for volleyball players improves grip strength, contributing to a more secure hold on the volleyball and better handling of the ball.

The controlled, deliberate motion involved in this workout also aids in injury prevention by strengthening the supporting muscles and tendons.

  • Begin by grasping the Gripzilla Tornado securely with both hands.
  • Ensure that the roller is located at the bottom of the device.
  • Adjust the resistance level to match your strength and preferences.
  • Maintain proper posture by standing upright with your feet shoulder-width apart.
  • Extend your arms forward, parallel to the ground.
  • Initiate the movement by curling the Gripzilla Tornado upwards towards your body.
  • Flex your wrists and engage your forearm muscles.
  • Execute the motion in a controlled and deliberate manner, avoiding any sudden or jerky movements.
  • Continue the curling motion until the Gripzilla Tornado reaches chest level, fully contracting your forearm muscles.
  • Hold this position momentarily to emphasize tension on your forearms.
  • Gradually reverse the motion by uncurling your wrists in a controlled manner.
  • Lower the Gripzilla Tornado back to the starting position.

2.     Diamond Push-Ups

Diamond Push-Ups

Diamond push-ups are particularly beneficial for volleyball players as they target the triceps, chest, and shoulders.

Strong triceps are essential for powerful serves and spikes, enabling players to generate more force when striking the ball.

Additionally, a well-developed chest and shoulder muscles help in stabilizing the upper body during various volleyball movements, including blocking and passing.

Step-By-Step Guide:

  • Begin by assuming a standard push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers beneath your chest.
  • Keep your body in a straight line from your head to your heels. Engage your core muscles to maintain this position throughout the exercise.
  • Lower your chest toward the diamond shape while maintaining a straight back. Your elbows should point slightly outward as you lower yourself.
  • Ensure that your chest hovers just above the diamond shape, and then push your body back up to the starting position, fully extending your arms.
  • Perform 3 sets of 10-15 repetitions. You can adjust the intensity by either increasing or decreasing the number of repetitions and sets.

3.     Dumbbell Rows

Dumbbell Rows

Dumbbell rows are among volleyball players' arm workouts that focus on the biceps and upper back muscles.

This exercise is valuable for volleyball players because it enhances arm and upper body control, which is crucial when setting, spiking, and blocking.

A strong upper back contributes to better posture and stability on the court, allowing players to maintain proper form during matches.

Step-By-Step Guide:

  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
  • Bend at the hips and knees to create a slight forward lean while maintaining a straight back.
  • Let your arms hang down in front of you, fully extended.
  • Pull one dumbbell up towards your hip area, keeping your elbow close to your body. As you lift the dumbbell, focus on squeezing your back muscles.
  • Lower the dumbbell back down in a controlled manner, and then repeat the movement with the other arm.
  • Perform 3 sets of 10-12 repetitions for each arm.

4.     Medicine Ball Throws

Medicine Ball Throws

Medicine ball throws are excellent for developing explosive power in the arms and shoulders, making it easier for volleyball players to execute quick reactions and precise passes.

This exercise helps in enhancing the speed and accuracy of serving and passing, which are essential skills in volleyball.

Step-By-Step Guide:

  • Stand facing a sturdy wall or a partner. Hold a medicine ball with both hands at chest height.
  • Take a step forward with one foot and shift your weight onto that foot. This will allow you to generate power and force for the throw.
  • As you transfer your weight forward, explosively throw the medicine ball against the wall or to your partner.
  • Catch the ball as it returns and repeat the exercise.
  • Perform 3 sets of 10-15 throws, ensuring proper form and maximum power in each throw.

5.     Bicep Curls

Bicep Curls

Bicep curls specifically target the biceps, providing volleyball players with increased hitting and spiking strength.

Strong biceps allow players to deliver more force when spiking the ball, making it more challenging for opponents to defend against their attacks at the net.

This arm exercise for volleyball players can lead to more successful offensive plays.

Step-By-Step Guide:

  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
  • Keep your back straight and your arms fully extended by your sides.
  • Lift one dumbbell by bending your elbow, bringing it toward your shoulder while keeping your upper arm stationary.
  • Squeeze your biceps at the top of the movement.
  • Lower the dumbbell back to the starting position and repeat with the other arm.
  • Perform 3 sets of 10-12 repetitions for each arm.

6.     Cable Tricep Pushdowns

Cable Tricep Pushdowns

Cable tricep pushdowns are beneficial for strengthening the triceps, which are vital for blocking and defensive maneuvers in volleyball.

A strong triceps muscle enables players to reach higher when blocking at the net and maintain consistent control over the ball during digs and passing.

It can also help prevent arm fatigue during extended rallies.

Step-By-Step Guide:

  • Attach a rope attachment to a cable machine's high pulley and stand facing it.
  • Grasp the rope with both hands, palms facing downward, and keep your elbows close to your body.
  • Position your feet shoulder-width apart for stability.
  • Extend your elbows and push the rope downward until your arms are fully extended.
  • Hold the fully extended position for a moment to maximize the contraction in your triceps.
  • Slowly return to the starting position by bending your elbows.
  • Perform 3 sets of 12-15 repetitions with proper form and control.


In conclusion, arm workouts should be tailored to the skills and strengths of each volleyball player to maximize efficiency and technique.

Furthermore, maintaining a healthy diet is integral for athletes seeking an optimally functioning body.

With proper nutrition and a dedicated strength training regimen, volleyball players can improve their performance and gain an edge on the court.

So, get your arms moving and carve that inch out of air.