10 Best Backward Medicine Ball Throw Alternatives for Shoulder Power

The Backward Medicine Ball Throw is done standing with a medicine ball. Ranked closest by our scoring: the Medicine Ball Scoop Throw, the Rack Delivery and Car Drivers. A harder version, the Medicine Ball Chest Push With Run Release, is listed below as a progression rather than a swap.

Backward Medicine Ball Throw

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Backward Medicine Ball Throw

The steps for the Backward Medicine Ball Throw itself, so you can judge how close each substitute below really is.

Delts · Medicine-ball · Intermediate · Compound

  1. 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.
  2. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
  3. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
  4. Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.

The 10 Best Backward Medicine Ball Throw Alternatives

10 substitutes, ranked by how closely each one matches the Backward Medicine Ball Throw on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Medicine Ball Scoop Throw

    1. Medicine Ball Scoop Throw

    99% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Medicine-ball
    How to perform it
    1. Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
    2. Begin by thrusting the hips forward as you extend through the legs, jumping up.
    3. As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Backward Medicine Ball Throw
    • Equipment: free weights, the same as the Backward Medicine Ball Throw
    • Body position: standing, the same as the Backward Medicine Ball Throw
  2. Rack Delivery

    2. Rack Delivery

    95% match

    Delts · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the delts.

    • Barbell
    How to perform it
    1. This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
    2. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
    3. It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Backward Medicine Ball Throw
    • Equipment: free weights, the same as the Backward Medicine Ball Throw
    • Body position: standing, the same as the Backward Medicine Ball Throw
  3. Car Drivers

    3. Car Drivers

    83% match

    Delts · Intermediate · Compound

    Pick this when you want to work the delts one side at a time.

    • Barbell
    How to perform it
    1. 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.
    2. 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.
    3. Reverse the motion, turning it all the way to the opposite side.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Backward Medicine Ball Throw
    • Equipment: free weights, the same as the Backward Medicine Ball Throw
    • Body position: standing, the same as the Backward Medicine Ball Throw
    • Balance: harder to stay steady on than the Backward Medicine Ball Throw
  4. Chest Push (Single Response)

    4. Chest Push (Single Response)

    80% match

    Pectorals · Beginner · Compound

    A looser match: it uses the same equipment, but it works the pectorals rather than the delts.

    • Medicine-ball
    How to perform it
    1. Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
    2. Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
    3. Follow through by falling forward, catching yourself with your hands.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: free weights, the same as the Backward Medicine Ball Throw
    • Body position: standing, the same as the Backward Medicine Ball Throw

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.

Backward Medicine Ball Throw FAQ

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.

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