Supine Two-Arm Overhead Throw
The Supine Two-Arm Overhead Throw is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Abdominals, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The chest and lats and shoulders assist as stabilizers throughout the range of motion.
How to Supine Two-Arm Overhead Throw
- 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.
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 Supine Two-Arm Overhead Throw work?
The Supine Two-Arm Overhead Throw primarily works the Abdominals. Secondary muscles include the Chest, Lats, Shoulders, which assist during the movement.
Is the Supine Two-Arm Overhead Throw good for beginners?
Yes, the Supine Two-Arm Overhead Throw is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Supine Two-Arm Overhead Throw?
You need medicine ball to perform the Supine 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.