Arm Stationary Throw
Strengthen your back and shoulders with Arm Stationary Throw! Improve mobility and posture with this simple, effective exercise.
The Arm Stationary Throw mainly works the back and shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Arm Stationary Throw Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Arm Stationary Throw Variations and Alternatives
How to do the Arm Stationary Throw
Stand with your feet shoulder-width apart, and slightly bend your knees.
Lean forward from your hips, maintaining a straight back, until your torso is almost parallel to the ground.
Extend your arms straight out in front of you, keeping them parallel to the ground.
From the starting position, swiftly drive your arms back as far as you comfortably can while squeezing your shoulder blades together, as shown in the images.
Reverse the motion by throwing your arms forward rapidly, as if you were trying to reach for something in front of you while also stretching through the upper back and shoulders.
Return to the initial position with your arms extended in front of you, and then repeat the motion.
Perform this movement for a chosen number of repetitions or for a set duration.
Note: As in any exercise, control and proper form are essential. Keep your core engaged throughout to help support your lower back, and avoid any abrupt or jerky movements that may cause strain or injury. This exercise can be a great way to warm up the shoulders and upper back before engaging in more strenuous activity or used as a dynamic stretching component of a mobility routine.
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Arm Stationary Throw FAQs
What muscles does the Arm Stationary Throw work?
The Arm Stationary Throw mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Arm Stationary Throw?
None. The Arm Stationary Throw is a bodyweight exercise, so you can do it anywhere.
What workout day should the Arm Stationary Throw go on?
It belongs on push day in a push/pull/legs routine.
What are some Arm Stationary Throw variations and alternatives?
Similar exercises include the Cheerleader Clap Backhand Swing, Elbow-Tap to Outer Throw, Medicine-Ball Overhead Throw and In-Place Quickly Arm-Swing.
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