Texas Rangers Strength & Conditioning

Back Exercises

Pull Up

Pull-ups are one of the best compound exercises for developing strength in the muscles of the upper back, shoulders, elbows, forearms and hands. They also help increase shoulder, scapula (shoulder blades) and elbow stability. 


  • Stand under a pull-up bar.
  • Grip the bar with hands shoulder-width apart or wider using an overhand grip (palm facing away from the body).
  • Set the abs, inhale and pull  your body up until the chin is over the bar.
  • Exhale and slowly lower your body until your arms are fully extended and repeat.
  • Keep your abs tight from start to finish and don’t swing the legs or lift the knees to initiate upward movement.
  • For variety, try chin-ups with palms facing forward or use an alternate grip (overhand grip with one hand and underhand grip with the other hand) to simulate the grip used when hitting. 
  • To make the exercise harder and increase grip strength do towel pull-ups using a neutral grip (thumbs up). 

Incline Pull Up

Because incline pull-ups or (incline rows) use a mix of horizontal and vertical movements with your feet on the floor, they are easier to perform than pull-ups in which you have to move your total body weight against gravity. Although easier than pull-ups, they are a good method of improving shoulder, upper back, elbow, forearm, grip and core strength. 


  • Place a bar securely in a squat rack. Set the height of the bar so that you can hang from the bar with the arms fully extended.
  • Grip the bar with hands shoulder width apart or wider using an overhand grip (palm facing away from the body).
  • Set the abs, inhale, pull  your body up until your chin is over the bar, pause, exhale and lower your body back down in a controlled manner until your arms are fully extended, pause and repeat.
  • Keep your core tight throughout the movement.
  • To make the exercise easier, raise the height of the bar. To make it harder, lower the height of the ball.
  • For maximum resistance, place the feet on a box or bench so that your body is parallel to the floor when your arms are fully extended.
  • To increase intensity and core stability, place your feet on a stability ball. 

About Us

The game of baseball requires strength, speed, power, endurance, core strength, agility, balance and coordination (hand/eye and hand/foot). To improve these qualities it is necessary to “build from the ground up”, by developing explosive legs, a strong and stable core (abdomen, low back, and hip girdle), strong back, stable scapula, mobile thoracic spine and strong mobile shoulders and arms. Your body is a 3-link chain; 1) hips and legs, 2) core and 3) shoulders, arms and hands. Forces needed to swing fast and throw hard are initiated in the hips and legs, and then transferred through the core to the shoulders, arms and hands where they are applied to the bat and ball...

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Spring Training and Testing

This section is to help you understand and prepare for the rigors of the spring training schedule. If you have any questions on how to prepare, please ask a staff member. The rangerstrength.com program is designed with the workload of spring training in mind.

In Mid-January the Surprise Complex opens for players wanting to report early. You will be able to complete the final weeks of your training with the strength and conditioning staff, in addition to your baseball activity. This is a unique opportunity the Rangers provides to its players...

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