10 Best Catch And Overhead Throw Alternatives for Limited Equipment

The Catch And Overhead Throw is done standing with a medicine ball. Ranked closest by our scoring: the Bodyweight Standing Row (With Towel), the Bodyweight Standing Close-grip Row and the Bodyweight Standing Row.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Catch And Overhead Throw

Catch And Overhead Throw
Primary muscle
Lats
Equipment
Medicine-ball
Difficulty
Intermediate
Type
Compound

Secondary muscles: Abdominals, Chest, Shoulders

How to perform Catch And Overhead Throw
  1. Begin standing while facing a wall or a partner.
  2. Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
  3. Ensure that you follow your throw through, being prepared to receive your rebound from your throw. If you are throwing against the wall, make sure that you stand close enough to the wall to receive the rebound, and aim a little higher than you would with a partner.
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Ranked Catch And Overhead Throw Alternatives

10 substitutes, ranked by how closely each one matches the Catch And Overhead Throw on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Bodyweight Standing Row (With Towel)Play demonstration

    1. Bodyweight Standing Row (With Towel)

    65% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the lats with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, the same as the Catch And Overhead Throw
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Catch And Overhead Throw
  2. Bodyweight Standing Close-grip RowPlay demonstration

    2. Bodyweight Standing Close-grip Row

    61% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, the same as the Catch And Overhead Throw
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Catch And Overhead Throw
  3. Bodyweight Standing RowPlay demonstration

    3. Bodyweight Standing Row

    61% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, the same as the Catch And Overhead Throw
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Catch And Overhead Throw
  4. Bodyweight Standing One Arm RowPlay demonstration

    4. Bodyweight Standing One Arm Row

    58% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: lats, the same as the Catch And Overhead Throw
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Catch And Overhead Throw
  5. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    5. Bodyweight Standing One Arm Row (With Towel)

    57% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

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

    Why this matches
    • Primary muscle: lats, the same as the Catch And Overhead Throw
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Catch And Overhead Throw
    • Balance: harder to stay steady on than the Catch And Overhead Throw
  6. Inverted Row With StrapsPlay demonstration

    6. Inverted Row With Straps

    57% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a suspension trainer or straps at chest height.
    2. Stand facing the anchor point and grab the handles with an overhand grip.
    3. Walk your feet forward, leaning back until your body is at an angle.
    4. Keep your body straight and engage your core.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, the same as the Catch And Overhead Throw
    • Equipment: a suspension trainer, not free weights
    • Body position: hanging, not standing
  7. Kipping Muscle UpPlay demonstration

    7. Kipping Muscle Up

    56% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
    2. Engage your core and use a swinging motion to generate momentum.
    3. As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement.
    4. Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms.
    5. Lower yourself back down to the starting position by bending your arms and controlling the descent.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, the same as the Catch And Overhead Throw
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  8. Muscle UpPlay demonstration

    8. Muscle Up

    55% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and pull your body up towards the bar, leading with your chest.
    3. As you reach the top of the movement, transition your grip so that your palms are facing towards you.
    4. Continue pulling yourself up until your chest is above the bar and your arms are fully flexed.
    5. Reverse the movement by slowly lowering yourself back down to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, the same as the Catch And Overhead Throw
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Catch And Overhead Throw
  9. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    9. Bodyweight Standing Close-grip One Arm Row

    54% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: lats, the same as the Catch And Overhead Throw
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Catch And Overhead Throw
  10. Suspended RowPlay demonstration

    10. Suspended Row

    53% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a suspension trainer at an appropriate height.
    2. Stand facing the anchor point with your feet shoulder-width apart.
    3. Hold the handles with an overhand grip, palms facing each other.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, the same as the Catch And Overhead Throw
    • Equipment: a suspension trainer, not free weights
    • Body position: hanging, not standing

How to Choose the Right Catch And Overhead Throw Substitute

Decide based on the primary goal: power, hypertrophy, or rehab. For power use explosive cable or band pulldowns with short ground contact; cue a fast concentric and controlled eccentric to load stretch-shortening. For hypertrophy pick heavy rows or pulldowns and focus on slow eccentrics and full range to maximize lat time under tension. If rehabbing, choose chest-supported or banded variations that limit spinal load and require scapular control, keep shoulders down and lead with the elbow on each rep.

Catch And Overhead Throw FAQ

What muscles does Catch And Overhead Throw work?

The move primarily targets the latissimus dorsi as the shoulder adductor and extensor. It also recruits teres major, posterior deltoid, rhomboids, lower traps, and the hips/core for power transfer, drive the elbow down and back to maximize lat engagement.

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