Wrist weights work in two different ways to help reduce elbow injuries:
Increasing the strength and endurance of the forearm muscles
Improving mechanics
By doing specific wrist weight work, you can train the muscles in the lower arm. The muscles in the lower arm attach to the elbow and are responsible for helping to keep the elbow joint stable. Heavy work like deadlifts, rows, and grip work help to train this area, but it is also important to train the lower arm muscles in a sport-specific manner for maximum carryover to the pitching delivery.
Additionally, when done properly, wrist weight work helps to smooth out the arm acceleration phase of the pitching delivery and to reduce the chance that the lower arm “casts” away from the upper arm. This reduces stress and decreases the chance of elbow dislocation as well.
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