Why Quarterbacks Should Rethink the Barbell Bench Press and Bicep Curls

If you’re a quarterback, you know your training goes beyond strength—it's about precision, mobility, and arm health. While the barbell bench press and bicep curls are popular exercises for building muscle, they may actually hinder your performance on the field. Here’s why these classic moves aren’t always QB-friendly and what to consider instead.

The Problem with the Barbell Bench Press

The barbell bench press is a go-to for chest development, but for quarterbacks, it can restrict shoulder mobility and add undue stress to the rotator cuff. A quarterback’s shoulder is the MVP in delivering accurate, powerful throws, and the heavy load on a fixed bar can compress the shoulder joint, reducing the fluid range of motion needed to throw effectively. This exercise can even lead to injuries over time, potentially putting your arm strength and accuracy at risk.

Alternative: Try dumbbell presses instead. They allow for a more natural range of motion and engage stabilizing muscles in the shoulders and core, which helps quarterbacks maintain functional strength without sacrificing mobility.

Why Skip the Bicep Curls?

Sure, bicep curls create a great pump, but they don’t add much functional strength for quarterbacks. Excessive bicep curls can lead to muscle imbalances between the biceps and triceps, which are essential for the mechanics of a throw. This imbalance can put stress on the elbow joint, limiting the smooth extension needed in a quarterback’s throwing motion and making it harder to control the ball’s release.

Alternative: Swap in tricep-focused exercises like skull crushers or tricep pushdowns. Strengthening the triceps gives quarterbacks better control, arm stability, and the power they need to throw tight, accurate passes.

Takeaway

For quarterbacks, it’s not just about building muscle; it’s about building functional strength that keeps you agile and injury-free. Prioritize workouts that enhance shoulder mobility, arm stability, and core strength. Choose exercises that support the unique demands of the quarterback position—and keep you throwing strong all season long!