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Supine One-Arm Overhead Throw

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Abdominals, with support from Chest, Lats, Shoulders. It requires ball and is best suited to beginner lifters.

Beginner level · Equipment: Ball · Compound · Pull

Primary muscles: Abdominals Secondary muscles: Chest, Lats, Shoulders

How to perform Supine One-Arm Overhead Throw

  1. Step 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. Step 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. Step 3. The ball can be thrown to a partner or bounced off of a wall.

Frequently asked questions

What is the primary muscle focus for the supine one-arm overhead throw?

This exercise primarily targets the rectus abdominis and internal obliques. The explosive nature of the throw requires high levels of core stabilization and force production through the trunk.

How should I position my arm and shoulder during the movement?

Keep your shoulder blade retracted against the floor and maintain a slight bend in the elbow. Avoid locking the joint to ensure the force is generated by the core rather than the triceps or shoulder.

What is a common mistake to avoid during the throw?

A frequent error is allowing the lower back to arch excessively off the ground during the eccentric phase. Maintain a neutral spine by bracing the abdominals throughout the entire range of motion.

How can a beginner safely progress to this explosive movement?

Beginners should start with a two-handed overhead reach using a light medicine ball without the release. Once core stability is established, transition to single-arm movements with a focus on control before adding velocity.

What are the recommended sets and reps for power development?

Perform 3 to 5 sets of 5 to 8 repetitions per arm to prioritize explosive power and quality. Allow for full recovery between sets to maintain high velocity and proper technical execution.

Sample sets & reps for Supine One-Arm Overhead Throw

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight

See all Abdominals exercises →

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