Supine One-Arm Overhead Throw
How to do the Supine One-Arm Overhead Throw with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
Chest, Lats, Shoulders
Medicine Ball
How to do the Supine One-Arm Overhead Throw
- 1
Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.
- 2
Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
- 3
The ball can be thrown to a partner or bounced off of a wall.
Log it, see it on your body.
Every Supine One-Arm Overhead Throw set you log feeds Ascend's anatomy heatmap — so your abs volume is visible at a glance — and counts toward your bodyweight-strength tier.
More abs exercises
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