Standing Two-Arm Overhead Throw
How to do the Standing Two-Arm Overhead Throw with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Chest, Lats
Medicine Ball
How to do the Standing Two-Arm Overhead Throw
- 1
Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
- 2
Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
- 3
The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.
Log it, see it on your body.
Every Standing Two-Arm Overhead Throw set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
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