Standing Two-Arm Overhead Throw

The Standing Two-Arm Overhead Throw is a beginner medicine ball exercise that primarily targets the Shoulders.

Muscles Worked

In Position

How to Do the Standing Two-Arm Overhead Throw

1. 1Stand 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. 2Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
3. 3The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

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