Quick Answer
Lying Single-Arm Medicine Ball Throw is a intermediate plyometrics exercise that targets your abdominals, shoulders and lats. It uses a medicine ball. Lie back on the floor with knees bent and feet flat.
How to Perform the Lying Single-Arm Medicine Ball Throw
- 1
Lie back on the floor with knees bent and feet flat.
- 2
Hold a medicine ball in one hand with your arm extended behind your head.
- 3
Sit up explosively while bringing your arm forward.
- 4
Throw the ball forward forcefully to a partner or against a wall.
- 5
Catch or retrieve the ball and return to the starting position.
- 6
Repeat for the desired number of reps, then switch arms.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Lying Single-Arm Medicine Ball Throw isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Lying Single-Arm Medicine Ball Throw work?
The Lying Single-Arm Medicine Ball Throw primarily works your abdominals, shoulders and lats. Secondary muscles include the chest, obliques and core.
What equipment do I need for the Lying Single-Arm Medicine Ball Throw?
The Lying Single-Arm Medicine Ball Throw needs a medicine ball. You can perform it at home or at the gym as long as you have what's listed.
Is the Lying Single-Arm Medicine Ball Throw suitable for beginners?
The Lying Single-Arm Medicine Ball Throw is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Lying Single-Arm Medicine Ball Throw should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Lying Single-Arm Medicine Ball Throw every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals, shoulders and lats more frequently, alternate harder and easier variations and keep overall weekly volume moderate.