Start
End
CoreBeginnerBodyweight
Supine One-Arm Overhead Throw
رمي فوق الرأس بذراع واحدة مستلقيًا
Target Muscles
AbsChestLatsShoulders
Blue = primary · Gray = secondary
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Get a personalized plan ›How to perform
- 1
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.
- 2
Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
- 3
The ball can be thrown to a partner or bounced off of a wall.
Important tips
Exhale on the effort — brace your abs before every rep.
Slow reps make the difference — abs hate momentum.
Keep your lower back glued to the floor where applicable.
