10 Best Standing Two-arm Overhead Throw Alternatives for Limited Equipment

The Standing Two-arm Overhead Throw is done standing with a medicine ball. Ranked closest by our scoring: Handstand Push-ups, the Handstand Push-up and the Left Hook. Boxing.

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

Original Exercise: Standing Two-arm Overhead Throw

Standing Two-arm Overhead Throw
Primary muscle
Delts
Equipment
Medicine-ball
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Lats

How to perform Standing Two-arm Overhead Throw
  1. Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
  2. Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
  3. The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.
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Ranked Standing Two-arm Overhead Throw Alternatives

10 substitutes, ranked by how closely each one matches the Standing Two-arm 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. Reverse DipPlay demonstration

    1. Reverse Dip

    61% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the triceps rather than the delts.

    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Two-arm Overhead Throw
  2. Ring DipsPlay demonstration

    2. Ring Dips

    59% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from the rings with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: a suspension trainer, not free weights
    • Body position: standing, the same as the Standing Two-arm Overhead Throw
    • Balance: harder to stay steady on than the Standing Two-arm Overhead Throw
  3. Chest DipPlay demonstration

    3. Chest Dip

    53% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    A looser match: it works the pectorals rather than the delts.

    How to perform this exercise
    1. Position yourself on parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  4. Elbow DipsPlay demonstration

    4. Elbow Dips

    50% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up 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: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Two-arm Overhead Throw
  5. Bench Dips

    5. Bench Dips

    49% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
    2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
    3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
    4. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Standing Two-arm Overhead Throw
  6. Best match
    Handstand Push-ups

    6. Handstand Push-ups

    49% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
    2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
    3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
    4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Standing Two-arm Overhead Throw
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Standing Two-arm Overhead Throw
  7. Handstand Push-upPlay demonstration

    7. Handstand Push-up

    46% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Find a wall and face away from it, standing a few feet away.
    2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
    3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
    4. Push through your hands and extend your arms to 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: delts, the same as the Standing Two-arm Overhead Throw
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Standing Two-arm Overhead Throw
  8. Dips - Triceps Version

    8. Dips - Triceps Version

    43% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
    2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
    3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
    4. Repeat the movement for the prescribed amount of repetitions.

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

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  9. Left Hook. BoxingPlay demonstration

    9. Left Hook. Boxing

    42% match
    • Delts
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. Snap your arm back to the starting position and repeat for the desired number 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 Standing Two-arm Overhead Throw
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Two-arm Overhead Throw
    • Balance: harder to stay steady on than the Standing Two-arm Overhead Throw
  10. Semi Squat JumpPlay demonstration

    10. Semi Squat Jump

    40% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
    4. Land softly on the balls of your feet and immediately go into the next repetition.
    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: quads, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Two-arm Overhead Throw

Standing Two-arm Overhead Throw FAQ

What muscles does Standing Two-arm Overhead Throw work?

The exercise primarily targets the deltoids, especially the anterior and lateral heads, while recruiting the triceps, upper pecs, and scapular stabilizers. It also involves hip extension and core bracing to transfer power from the lower body through the shoulder girdle.

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