How do you do these drills??

Question

I asked how i can throw farther and "julio J" said

"Try doing some Pretzels and other hand streching excersises, for like 3 monutes then 20 arm curls 5 sets, start with 15LBS. for 1 whole weeks staright then move to 20 then 2 weeks later to 25."

How do you do these??

Answer 1

The way you do them.