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 Incline Twisting Sit-up, the Decline Sit-up and the Decline Crunch.

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.

  1. Best match
    Incline Twisting Sit-upPlay demonstration

    1. Incline Twisting Sit-up

    75% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

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

    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
  2. Decline Sit-upPlay demonstration

    2. Decline Sit-up

    70% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body off the bench, curling forward towards your knees.
    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: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Supine Two-arm Overhead Throw
  3. Decline CrunchPlay demonstration

    3. Decline Crunch

    70% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body towards your knees, curling your torso.
    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: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Supine Two-arm Overhead Throw
  4. CocoonsPlay demonstration

    4. Cocoons

    70% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    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 sets of 8 to 12 reps, and add reps before you add load.

    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
  5. Sit-upPlay demonstration

    5. Sit-up

    69% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    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 sets of 8 to 12 reps, and add reps before you add load.

    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
  6. Flat Bench Leg Pull-in

    6. Flat Bench Leg Pull-in

    69% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on an exercise mat or a flat bench with your legs off the end.
    2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
    3. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
    4. As you breathe in, slowly return to the starting position.
    5. Repeat for the recommended amount of repetitions.

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

    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
  7. Crunch (Hands Overhead)Play demonstration

    7. Crunch (Hands Overhead)

    69% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Extend your arms straight above your head.
    3. Engaging your abs, lift your upper body off the ground, curling forward towards your knees.
    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: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Supine Two-arm Overhead Throw
  8. Crunch FloorPlay demonstration

    8. Crunch Floor

    69% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engage your abs and lift your shoulders off the ground, curling forward towards your knees.
    4. Pause for a moment at the top, then slowly lower your shoulders back down to the starting position.
    5. 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: 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
  9. Butt-upsPlay demonstration

    9. Butt-ups

    68% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides, palms facing down.
    3. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
    4. At the top of the movement, squeeze your abs and pause for a moment.
    5. Slowly lower your legs back down 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: 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. Reverse CrunchPlay demonstration

    10. Reverse Crunch

    68% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your arms extended along your sides.
    2. Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
    3. Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. 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: 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

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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