How to Do Supine One-Arm Overhead Throw
Start and end of one clean rep of Supine One-Arm Overhead Throw.
Quick facts
| Primary muscle | Core |
|---|---|
| Secondary muscles | Chest, Back, Shoulders |
| Equipment | Dumbbell |
| Category | Plyometrics |
How to perform 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
- Core (primary): braces the trunk and resists twisting to protect the spine.
- Chest (secondary): pushes the arms forward and across the body — your horizontal pressing power.
- Back (secondary): pulls the arms down and toward the torso and keeps the spine stable.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Brace as if about to take a light punch and breathe shallowly — don't hold your breath for the whole set.
- Each side works on its own, so match the depth and speed of both arms and don't let the stronger side take over.
- Land softly through the whole foot with bent knees to absorb the force, and reset fully between reps.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Cranking with the hip flexors or neck instead of moving from the trunk.
- Letting the dumbbells drift apart or clang together at the top instead of controlling the path.
- Landing stiff-legged or with locked knees, which spikes the load on the joints.
Frequently asked questions
What muscles does Supine One-Arm Overhead Throw work?
Supine One-Arm Overhead Throw mainly works the core, with the chest, back, shoulders helping as secondary movers.
What equipment do I need for Supine One-Arm Overhead Throw?
Supine One-Arm Overhead Throw needs a pair of dumbbells.
How many sets and reps should I do for Supine One-Arm Overhead Throw?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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