10 Best Backward Medicine Ball Throw Alternatives for Shoulder Power
If you can't perform the Backward Medicine Ball Throw, use other exercises that still train the delts and shoulder stabilizers. Top options include cable face pulls, bent-over dumbbell reverse flyes, band pull-aparts, single-arm cable rear-delt rows, and medicine-ball overhead slams. Cue: lead with the elbow and squeeze the scapula on each rep.
Original Exercise: Backward Medicine Ball Throw
How to Perform Backward Medicine Ball Throw
- This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
- Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
- Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
- Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
Pro Tips
- Category: Plyometrics
- Force: Push
- Movement type: Compound
Best Backward Medicine Ball Throw Alternatives
1. Circus Bell
83.4% MatchHow to perform this exercise
- The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
- Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
- Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
- Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.
2. Car Drivers
83.4% MatchHow to perform this exercise
- While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
- Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
- Reverse the motion, turning it all the way to the opposite side.
- Repeat for the recommended amount of repetitions.
3. Chest Push (single Response)
79.9% MatchHow to perform this exercise
- Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
- Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
- Follow through by falling forward, catching yourself with your hands.
4. Chest Push (multiple Response)
79.8% MatchHow to perform this exercise
- Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
- Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
- Follow through by falling forward, catching yourself with your hands.
- Immediately return to an upright position. Repeat for the desired number of repetitions.
5. Chest Push With Run Release
78.5% MatchHow to perform this exercise
- Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
- While taking your first step draw the medicine ball into your chest.
- As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!
6. Dumbbell Upright Row
75.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang in front of your thighs, with your arms fully extended.
- Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
7. Barbell Thruster
75.2% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
- Lower into a squat position by bending your knees and pushing your hips back.
- As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
- Lower the barbell back to shoulder height as you lower back into the squat position.
- Repeat for the desired number of repetitions.
8. Dumbbell Rear Delt Raise
75.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
9. Dumbbell Upright Row (back Pov)
74.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang in front of your thighs, with your arms fully extended and your palms facing your body.
- Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- Continue lifting until the dumbbells are at shoulder height, with your elbows pointing out to the sides.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
10. Chest Push From 3 Point Stance
72.4% MatchHow to perform this exercise
- Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
- To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
- As you execute the second step, explosively release the ball forward as hard as possible.
Why You Might Need a Backward Medicine Ball Throw Alternative
You may need substitutes because of shoulder pain, lack of a medicine ball or safe throwing space, or a shift in training goals toward hypertrophy or rehab. The throw stresses rapid horizontal abduction and scapular retraction; if that movement causes impingement, choose slower, controlled variations to preserve scapular rhythm. Equipment limits push you to cables or bands that replicate posterior-delt loading while reducing eccentric stress. For power development, pick lighter implements and prioritize velocity; for rehab, select low-load band work and focus on motor control. Cue: keep slight scapular depression and lead with the elbow to maximize posterior delt activation and protect the rotator cuff.
How to Choose the Right Substitute
Base your choice on equipment, goal (power, hypertrophy, or rehab), and shoulder tolerance. For power, use light med balls or slams with high intent and minimal contact time; emphasize rapid elbow drive and shoulder horizontal abduction. For hypertrophy, pick cables or dumbbells that allow full horizontal abduction for 6–12 controlled reps and pause at peak contraction to load the posterior delts. For rehab or stability, use bands and slow scapular retraction to retrain motor patterns. Also favor unilateral variations to fix asymmetries. Cue: maintain external rotation and scapular retraction on every rep to prioritize posterior delt recruitment and protect the glenohumeral joint.
Frequently Asked Questions
What muscles does Backward Medicine Ball Throw work?
The exercise primarily targets the posterior deltoids while recruiting the middle traps, rhomboids, and triceps for force transfer. Biomechanically it emphasizes rapid horizontal abduction and scapular retraction, with the core stabilizing the kinetic chain.
What is the best bodyweight alternative to Backward Medicine Ball Throw?
A reliable bodyweight substitute is prone Y/T raises on the floor or an incline bench; they reinforce scapular control and posterior-delt activation. Cue: lift the chest slightly, lead with the thumbs up, and squeeze the scapulae to emphasize horizontal abduction.
Can I build muscle without doing Backward Medicine Ball Throw?
Yes. You can build posterior-delt muscle using progressive overload with dumbbells, cables, and bands—examples include bent-over reverse flyes and cable face pulls in 6–12 rep ranges. Track load and range of motion, and ensure you lead with the elbow and hold peak contraction to maximize delt activation.
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