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.
Where the Standing Two-Arm Overhead Throw fits
The Standing Two-Arm Overhead Throw shows up in training built around a specific goal. See how it fits:
More shoulders exercises
Standing Two-Arm Overhead Throw: common questions
What muscles does the Standing Two-Arm Overhead Throw work?
The Standing Two-Arm Overhead Throw primarily works the Shoulders. It also recruits the Chest and Lats as supporting muscles.
Is the Standing Two-Arm Overhead Throw suitable for beginners?
Yes. The Standing Two-Arm Overhead Throw is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Standing Two-Arm Overhead Throw?
To do the Standing Two-Arm Overhead Throw you'll need a medicine ball.
Is the Standing Two-Arm Overhead Throw a compound or isolation exercise?
The Standing Two-Arm Overhead Throw is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Standing Two-Arm Overhead Throw with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Standing Two-Arm Overhead Throw sets, free.
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