How to Do the Standing Two-Arm Overhead Throw

Beginner · Medicine Ball · Targets Shoulders, Chest, Lats

How to perform it

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.

Muscles worked

The Standing Two-Arm Overhead Throw primarily targets your Shoulders, with support from your Chest, Lats. You'll need medicine ball.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Standing Two-Arm Overhead Throw slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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