Shoulders · Conditioning finisher
Overhead Throw
The Overhead Throw mainly trains your front delts, chest and obliques. Also working: triceps and lats.
One cable
Standing, light pull
How to do it
- Back to the pulley in a split stance
- Handle behind your head, elbow high
- Pull forward and down like a throw, torso rotates along
- Return slowly behind your head
Coach’s tip
For throwing athletes and anyone training swing. Very light weight only: the shoulder likes speed, but no heavy load in this position.
Noticeably loads the shoulder. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Pulley at shoulder height
Grip
One single handle
Load
One cable
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (conditioning finisher). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Overhead Throw work?
Mainly the front delts, chest and obliques. The triceps and lats help.
How do I set up the cable machine for the Overhead Throw?
Pulley: Pulley at shoulder height. Grip: One single handle.
What can I do instead of the Overhead Throw?
For the same movement: Cable Squat to Press, Cable Squat to Row and Lunge to Overhead Press. In DCFT you swap with one tap.
DCFT
The Overhead Throw in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.