Supine One-Arm Overhead Throw
A beginner compound plyometric exercise that works the abs, using a medicine ball.
Starting position
End position
How to Do Supine One-Arm Overhead Throw
- 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.
- Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
- The ball can be thrown to a partner or bounced off of a wall.
Muscles Worked
Alternatives to Supine One-Arm Overhead Throw
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Supine Two-Arm Overhead Throw
A beginner compound plyometric exercise that works the abs, using a medicine ball.
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2
Mountain Climbers
Mountain climbers are a dynamic plank variation that combines core stability with cardiovascular conditioning. They're versatile enough for warm-ups, HIIT circuits, or standalone cardio.
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3
One-Arm High-Pulley Cable Side Bends
A beginner isolation strength exercise that works the abs, using a cable machine.
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4
One-Arm Medicine Ball Slam
A beginner compound strength exercise that works the abs, using a medicine ball.
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5
Sledgehammer Swings
A beginner compound plyometric exercise that works the abs.
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6
Medicine Ball Full Twist
A beginner compound plyometric exercise that works the abs, using a medicine ball.
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7
Crunch - Hands Overhead
A beginner isolation strength exercise that works the abs, needing no equipment.
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8
Crunches
Crunches are a classic abdominal exercise that isolates the rectus abdominis. When performed correctly, they're an effective way to build core strength and muscular endurance.
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9
Otis-Up
A beginner compound strength exercise that works the abs.
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10
Pallof Press
A beginner isolation strength exercise that works the abs, using a cable machine.
Frequently Asked Questions
What muscles do supine one-arm overhead throw work?
Supine One-Arm Overhead Throw primarily works the abs. The chest, upper back and shoulders assist as secondary muscles.
What equipment do I need for supine one-arm overhead throw?
Supine One-Arm Overhead Throw uses medicine ball.
Supine One-Arm Overhead Throw: is it suitable for beginners?
Yes. Supine One-Arm Overhead Throw is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of supine one-arm overhead throw?
Supine Two-Arm Overhead Throw, Mountain Climbers, One-Arm High-Pulley Cable Side Bends train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my supine one-arm overhead throw reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; supine one-arm overhead throw can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Supine One-Arm Overhead Throw with AI
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