Previous literature has reported that manual resistance benefits injury rehabilitation and athletic performance (Cramer, 1999; Scheele, 1991; Bang & Deyle, 2000). The purpose of this study was to examine strength gains (SG) in external rotation of the shoulder between manual resistance and traditional free weight training programs. Ten healthy college-aged men with no history of shoulder injuries volunteered for this study. A cross-sectional research design examined the difference in the dependent variable of external rotation SG between manual resistance (MR) and traditional free weight training (FW). Subjects were randomly assigned to one of the two groups. Subjects participated in an eight-week strength training programs that reflected the assigned type of training. An additional subject served as a control variable and did not perform any strength training activities. A chart developed by the National Strength and Conditioning Association determined strength based on four to six repetitions of external rotation with hand weights. Training programs were standardized to ensure that both training groups received an equal volume of training. A two-sample t-test analyzed no significant difference (p > 0.05) in pre to post SG between the MR (46.6 lbs ± 7.6 to 53.3 ± 7.6) and FW (45 ± 5 to 51.6 ± 7) groups. Both groups significantly improved their strength (p=.0015). The control subject did not have a change in strength (30 to 30). The results of this preliminary study indicate that manual resistance and free weight training are both effective modes of resistance training. In conclusion, manual resistance training is a safe and effective alternative to free weight training. Future studies should have more subjects and a control group.