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Stationary Arms Throw

Stationary Arms Throw

The Stationary Arms Throw is a dynamic and engaging exercise that targets the muscles of your upper body, particularly your shoulders, chest, and arms. This exercise mimics the movement of throwing a ball, making it a fun and effective way to build strength and power in your upper body. To perform the Stationary Arms Throw, you'll need a medicine ball or a light weighted object. Stand with your feet shoulder-width apart, keeping your knees slightly bent for stability. Hold the medicine ball with both hands in front of your chest, with your elbows bent. Begin the exercise by exploding forwards with your upper body, extending your arms, and forcefully throwing the medicine ball forward. As you release the ball, engage your core and maintain a strong posture. Imagine that you are throwing the ball with maximum power and intensity. To make the exercise more challenging, you can increase the weight of the medicine ball or perform the movement with more speed and explosiveness. As with any exercise, proper form is crucial for maximum effectiveness and to minimize the risk of injury. Remember to warm up before attempting this exercise and always listen to your body. The Stationary Arms Throw is a fantastic addition to your upper body workout routine, providing a multi-joint movement that targets multiple muscles simultaneously. Not only does it help in building strength and power, but it also enhances your coordination, stability, and overall athletic performance. Incorporating this exercise into your routine can bring a refreshing change and take your upper body fitness to new heights.


  • Stand with your feet shoulder-width apart and knees slightly bent.
  • Hold a pair of dumbbells in each hand at shoulder height, with your palms facing forward.
  • Keeping your abs engaged and your back straight, exhale and forcefully extend your arms forward, as if throwing something.
  • As you extend your arms, slightly rotate your torso to generate more power.
  • Inhale and slowly retract your arms back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Make sure to engage your core muscles throughout the exercise to maintain stability and balance.
  • When performing the stationary arms throw, focus on your form and technique rather than speed or force.
  • Start with light weights or resistance bands and gradually increase as you become more comfortable with the movement.
  • To get the most out of this exercise, keep the movement controlled and avoid using momentum.
  • Incorporate this exercise into a full-body workout routine to strengthen your upper body muscles.
  • Remember to breathe properly during the exercise, exhaling as you throw your arms forward and inhaling as you bring them back.
  • If you feel any discomfort or pain, stop the exercise and consult a fitness professional to ensure you are performing it correctly.
  • As with any exercise, it's important to warm up your muscles before attempting the stationary arms throw to prevent injury.
  • Consider adding variation to the exercise by using different arm positions, such as overhead throws or lateral throws.

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