10 Best Supine Two-arm Overhead Throw Alternatives for Home

The Supine Two-arm Overhead Throw is done lying on your back with a medicine ball. Ranked closest by our scoring: the Assisted Lying Leg Raise With Lateral Throw Down, the Assisted Lying Leg Raise With Throw Down and the One-arm Medicine Ball Slam. Two harder versions, the Supine One-arm Overhead Throw and the One Arm Slam (With Medicine Ball), are listed below as progressions rather than swaps.

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

Original Exercise: Supine Two-arm Overhead Throw

Supine Two-arm Overhead Throw
Primary muscle
Abs
Equipment
Medicine-ball
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Lats, Shoulders

How to perform Supine Two-arm Overhead Throw
  1. Lay on the ground on your back with your knees bent.
  2. Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
  3. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
  4. The ball can be thrown to a partner or bounced off of a wall.
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Ranked Supine Two-arm Overhead Throw Alternatives

10 substitutes, ranked by how closely each one matches the Supine 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Assisted Lying Leg Raise With Lateral Throw DownPlay demonstration

    1. Assisted Lying Leg Raise With Lateral Throw Down

    84% match
    • Abs
    • Machine
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Place your hands under your glutes for support.
    3. Engage your abs and lift your legs off the ground, keeping them straight.
    4. While keeping your legs together, lower them to one side until they are a few inches above the ground.
    5. Pause for a moment, then lift your legs back to the starting position.
    6. Repeat the movement to the other side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Supine Two-arm Overhead Throw
    • Equipment: a machine, not free weights
    • Body position: lying on your back, the same as the Supine Two-arm Overhead Throw
  2. Supine One-arm Overhead Throw

    Progression

    2. Supine One-arm Overhead Throw

    92% match
    • Abs
    • Medicine-ball
    • Intermediate
    • Compound

    Pick this when you want a harder single-arm version that still works the abs.

    How to perform this exercise
    1. 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.
    2. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
    3. The ball can be thrown to a partner or bounced off of a wall.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Supine Two-arm Overhead Throw
    • Equipment: free weights, the same as the Supine Two-arm Overhead Throw
    • Body position: lying on your back, the same as the Supine Two-arm Overhead Throw
  3. Assisted Lying Leg Raise With Throw DownPlay demonstration

    3. Assisted Lying Leg Raise With Throw Down

    84% match
    • Abs
    • Machine
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Place your hands under your glutes for support.
    3. Engage your core and lift your legs off the ground, keeping them straight.
    4. Raise your legs until they are perpendicular to the ground.
    5. Lower your legs back down to the starting position.
    6. Simultaneously, throw your legs down towards the ground, keeping them straight.
    7. Raise your legs back up to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Supine Two-arm Overhead Throw
    • Equipment: a machine, not free weights
    • Body position: lying on your back, the same as the Supine Two-arm Overhead Throw
  4. One-arm Medicine Ball Slam

    4. One-arm Medicine Ball Slam

    79% match
    • Abs
    • Medicine-ball
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position.
    2. Begin by winding the arm, raising the medicine ball above your head. As you do so, extend through the hips, knees, and ankles to load up for the slam.
    3. At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
    4. Catch the ball on the bounce and continue 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: abs, the same as the Supine Two-arm Overhead Throw
    • Equipment: free weights, the same as the Supine Two-arm Overhead Throw
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Supine Two-arm Overhead Throw
  5. One Arm Slam (With Medicine Ball)Play demonstration

    Progression

    5. One Arm Slam (With Medicine Ball)

    79% match
    • Abs
    • Medicine-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding the medicine ball with one hand in front of your waist.
    2. Bend your knees slightly and engage your core.
    3. Raise the medicine ball above your head, fully extending your arm.
    4. Forcefully slam the medicine ball down to the ground, using your core and shoulders to generate power.
    5. Catch the medicine ball on the bounce and repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Supine Two-arm Overhead Throw
    • Equipment: free weights, the same as the Supine Two-arm Overhead Throw
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Supine Two-arm Overhead Throw
  6. Landmine 180Play demonstration

    6. Landmine 180

    76% match
    • Abs
    • Barbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
    2. Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
    3. As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder.
    4. Continue this twisting motion, alternating sides, for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: abs, the same as the Supine Two-arm Overhead Throw
    • Equipment: free weights, the same as the Supine Two-arm Overhead Throw
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Supine Two-arm Overhead Throw
  7. Weighted Decline Sit-upPlay demonstration

    7. Weighted Decline Sit-up

    75% match
    • Abs
    • Weighted
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Lie flat on a decline bench with your feet secured under the foot pads.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and slowly lift your upper body off the bench, curling forward until your torso is perpendicular to the ground.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: abs, the same as the Supine Two-arm Overhead Throw
    • Equipment: free weights, the same as the Supine Two-arm Overhead Throw
    • Body position: lying on your back, the same as the Supine Two-arm Overhead Throw
  8. Barbell Press Sit-upPlay demonstration

    8. Barbell Press Sit-up

    75% match
    • Abs
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back on a mat with your knees bent and feet flat on the ground.
    2. Hold the barbell with an overhand grip, resting it on your chest.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down 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: abs, the same as the Supine Two-arm Overhead Throw
    • Equipment: free weights, the same as the Supine Two-arm Overhead Throw
    • Body position: lying on your back, the same as the Supine Two-arm Overhead Throw
  9. Incline Twisting Sit-upPlay demonstration

    9. Incline Twisting Sit-up

    75% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Lie down on the bench with your feet secured under the foot pads.
    3. Place your hands behind your head or across your chest.
    4. Engage your abs and lift your upper body off the bench, curling forward.
    5. As you curl up, twist your torso to one side, bringing your elbow towards the opposite knee.
    6. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    7. Repeat the movement, this time twisting your torso to the other side.
    8. Continue alternating sides for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: abs, the same as the Supine Two-arm Overhead Throw
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Supine Two-arm Overhead Throw
  10. Weighted CrunchPlay demonstration

    10. Weighted Crunch

    74% match
    • Abs
    • Weighted
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Hold a weight plate or dumbbell on your chest.
    3. Engage your abs and lift your upper body off the ground, curling forward until your shoulder blades are off the ground.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Supine Two-arm Overhead Throw
    • Equipment: free weights, the same as the Supine Two-arm Overhead Throw
    • Body position: lying on your back, the same as the Supine Two-arm Overhead Throw

Why You Might Need a Supine Two-arm Overhead Throw Alternative

You may substitute the Supine Two-arm Overhead Throw for several practical reasons: no medicine ball, shoulder or neck discomfort from overhead loading, or programming needs that favor rotation or anti-extension work. Substitutes let you target the rectus abdominis (rapid trunk flexion), obliques (rotation/stability), and anti-extension muscles (transverse abdominis, lats) with lower joint stress. Choose movements that preserve the original biomechanics, explosive hip drive or resisted anti-extension, so you keep similar muscle activation. For shoulder-sensitive athletes, select anti-extension options like ab-wheel rollouts and brace the scapula to avoid excessive shoulder torque.

Supine Two-arm Overhead Throw FAQ

What muscles does Supine Two-arm Overhead Throw work?

The throw primarily recruits the rectus abdominis and hip flexors for rapid trunk flexion and hip drive, with obliques assisting stabilization and rotation. Secondary activation occurs in the shoulders and serratus during the overhead push, and the lats and erectors act eccentrically to control return.

What is the best bodyweight alternative to Supine Two-arm Overhead Throw?

V-ups are the best pure bodyweight substitute because they combine hip flexion and trunk flexion in one explosive movement. Perform them by reaching your hands toward your toes, exhaling on the lift, and keeping the lower back in contact with the mat on the eccentric to maintain rectus abdominis tension.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology