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.
Where the Supine One-Arm Overhead Throw fits
The Supine One-Arm Overhead Throw shows up in training built around a specific goal. See how it fits:
More abs exercises
Supine One-Arm Overhead Throw: common questions
What muscles does the Supine One-Arm Overhead Throw work?
The Supine One-Arm Overhead Throw primarily works the Abs. It also recruits the Chest, Lats and Shoulders as supporting muscles.
Is the Supine One-Arm Overhead Throw suitable for beginners?
Yes. The Supine One-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 Supine One-Arm Overhead Throw?
To do the Supine One-Arm Overhead Throw you'll need a medicine ball.
Is the Supine One-Arm Overhead Throw a compound or isolation exercise?
The Supine One-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 Supine One-Arm Overhead Throw with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Supine One-Arm Overhead Throw sets, free.
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