Stationary Arms Throw
Stationary Arms Throw Exercise Description
A bent-over, bodyweight shoulder-extension drill performed with a stable, neutral spine. From a hip-hinged position, the arms move from straight forward (pronated hands) to straight back behind the torso (hands rotate to neutral), emphasizing the posterior shoulder and back musculature. Primary movers include the latissimus dorsi, posterior deltoids, teres major, and the long head of the triceps; the middle and lower trapezius and rhomboids assist by retracting and depressing the scapulae. The trunk and glutes provide isometric stability to keep the back flat and the neck aligned. Use smooth, controlled motion to move at the shoulders while the torso stays quiet.
- Muscle Groups: Back, Delts, Lats, Shoulders, Triceps
- Target Muscles: Deltoid - Posterior, Latissimus Dorsi, Teres Major, Triceps Brachii - Long Head
- Assisting Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: Gluteus Maximus, Longissimus, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Arms, Back, Mid Back, Shoulders, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Shoulder Extensors, Shoulder External Rotators
- Joint Involvement: Single-joint
- Muscle Location: Inner Tricep, Lats, Lower Lats, Rear Shoulder
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Stationary Arms Throw Exercise
‘- Stand with feet about hip-width, knees softly unlocked.
– Brace your trunk and hinge at the hips until your torso inclines forward; keep a neutral, flat back from head to pelvis.
– Let the shoulder blades settle slightly down and back; keep the neck neutral and eyes toward the floor a few feet ahead.
– Start with both arms straight, reaching forward in line with your head, palms down (pronated), thumbs facing inward.
– Sweep the straight arms backward alongside your body without shrugging; rotate the hands to neutral (palms facing each other) as they pass your torso.
– Stop when your hands reach roughly waist level or just behind your hips, keeping ribs down and avoiding arching the low back.
– Lightly squeeze the upper back as the arms finish behind you; elbows remain extended throughout.
– Reverse the path under control, returning the arms forward to the starting position without rounding your spine.
– Keep the movement smooth and pain-free; prioritize shoulder motion over momentum.
– Continue back-and-forth repetitions while maintaining a steady hinge, stable torso, and relaxed neck.
Stationary Arms Throw Tips
‘- Stand with feet about hip-width and keep your knees softly unlocked to set a stable base.
– Brace your trunk as you hinge at the hips so your back stays neutral and flat from head to pelvis.
– Let your shoulder blades settle slightly down and back before moving to help position the upper back.
– Keep your neck neutral and eyes toward the floor a few feet ahead to maintain alignment.
– Begin with both arms straight, reaching forward in line with your head, palms down and thumbs facing inward.
– Sweep your straight arms backward without shrugging, rotating your hands to neutral as they pass your torso.
– Stop when your hands reach around waist level or just behind your hips, keeping your ribs down and avoiding arching your low back.
– Lightly squeeze your upper back at the end of the backward sweep while keeping your elbows extended.
– Reverse the arm path under control, returning forward without rounding your spine.
– Keep the movement smooth and pain-free, prioritizing shoulder motion over momentum while maintaining a steady hinge, stable torso, and relaxed neck.
Stationary Arms Throw Beginner Introduction
A bent-over, bodyweight shoulder-extension drill is a controlled, bodyweight movement that links a forward hip hinge with a long arm sweep. In this position, the body leans from the hips while the back stays straight and aligned, and the arms travel in a wide arc from out in front of the head to beside or just behind the hips. As the arms move, the hands rotate so the palms gradually turn to face each other, highlighting motion at the shoulders rather than swinging from momentum.
This pattern challenges several areas at once. The lats, back of the shoulders, and triceps drive the arm motion, while the upper back and traps assist by guiding how the shoulder blades glide and settle. At the same time, the core and glutes act like a steady base, supporting the forward-leaning position without extra movement through the spine or neck. The overall theme is smooth, deliberate control, with special attention on shoulder action and back strength within a stable, hinged stance.