Standing Two-Arm Overhead Throw
The Standing Two-Arm Overhead Throw is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The chest and lats assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Standing Two-Arm Overhead Throw work?
The Standing Two-Arm Overhead Throw primarily works the Shoulders. Secondary muscles include the Chest, Lats, which assist during the movement.
Is the Standing Two-Arm Overhead Throw good for beginners?
Yes, the Standing Two-Arm Overhead Throw is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Standing Two-Arm Overhead Throw?
You need medicine ball to perform the Standing Two-Arm Overhead Throw. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.