How to Do the Supine Two-Arm Overhead Throw

Beginner · Medicine Ball · Targets Abdominals, Chest, Lats, Shoulders

How to perform it

1. Lay on the ground on your back with your knees bent.
2. Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
3. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
4. The ball can be thrown to a partner or bounced off of a wall.

Muscles worked

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

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Supine 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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