Stationary Arms Throw
Expert Advice
Keep your core engaged and maintain a slight bend in your knees to protect your lower back.
How-to-do Steps
- Stand with your feet shoulder-width apart and knees slightly bent.
- Extend your arms straight in front of you at shoulder height.
- Quickly pull your arms back past your hips, keeping them straight.
- Immediately 'throw' your arms back to the starting position.
- Repeat the movement in a fast, controlled manner for the desired number of repetitions.
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Muscles Worked
Stationary Arms Throw primarily targets the Lats, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats50%
Secondary
Shoulders20%
Traps20%
Triceps10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Stationary Arms Throw work?
Stationary Arms Throw primarily targets the Lats. Secondary muscles involved include Shoulders, Traps, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Stationary Arms Throw?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Stationary Arms Throw suitable for beginners?
Stationary Arms Throw is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
