Exercise guide
Stationary Arms Throw
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Stationary Arms Throw is a dynamic bodyweight exercise designed to improve shoulder mobility and explosive power by mimicking a throwing motion. It effectively warms up the deltoids, lats, and pectorals while enhancing coordination for pushing movements.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Engage your core and maintain an upright posture with your chest up.
- Position your arms at your sides, slightly behind your hips, with palms facing forward or inward.
How to do it
- Swing your arms forward and upward explosively in a 'throwing' arc until they reach shoulder height or slightly above.
- Exhale forcefully during the upward 'throw' phase of the movement.
- Inhale as you swing your arms back down to the starting position with control.
- Maintain a fast, rhythmic tempo, ensuring the movement is driven by the shoulders.
Form checklist
- Keep your feet firmly planted on the floor throughout the movement.
- Avoid arching your lower back as your arms reach the top of the arc.
- Ensure your shoulders stay down and away from your ears.
- Keep your arms relatively straight with only a slight micro-bend in the elbows.
Pro tips
- Focus on the 'snap' at the peak of the throw to maximize deltoid and pectoral engagement.
- Visualize throwing a heavy object to increase the mind-muscle connection and intentional tension in the upper body.
Make it harder
- Increase the velocity of the swing to transition from a mobility move to a high-intensity plyometric-style movement.
- Perform the movement while holding light weights or water bottles to add external resistance to the deltoids.
Frequently asked
- What muscles does the stationary arms throw work?
- The stationary arms throw primarily targets the lats, pectorals, and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the stationary arms throw?
- The stationary arms throw requires no equipment — just your body weight.
- Is the stationary arms throw good for beginners?
- The stationary arms throw is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
- Battling Ropes High WavesIntermediate · lats, pectorals, and trapezius
- Bodyweight Kneeling Push-Up RowBeginner · lats, pectorals, and trapezius
- Dumbbell Deep Push-Up And Renegade RowAdvanced · lats, pectorals, and trapezius