Strength

Med Ball Overhead Row

Med Ball Overhead Row is a potent upper body workout. It targets back & shoulders while engaging the core and mimics rowing with a medicine ball. Improves strength, endurance, and stability.

View all exercises

Med Ball Overhead Row instructions

Step-by-step instructions

Stand with feet hip-width apart and holding a medicine ball with both hands.

Raise the medicine ball up directly in front of you until your arms are fully extended overhead.

Keep your back and neck straight as you lean your torso forward at the hips.

Allow your arms (still clutching the ball) to hang towards the ground.

Pull the medicine ball back toward your chest while straightening back up to standing position and repeat for the programmed number of reps.

Stand with feet hip-width apart and holding a medicine ball with both hands.

Raise the medicine ball up directly in front of you until your arms are fully extended overhead.

Keep your back and neck straight as you lean your torso forward at the hips.

Allow your arms (still clutching the ball) to hang towards the ground.

Pull the medicine ball back toward your chest while straightening back up to standing position and repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Mobility

Scorpion Stretch

The Scorpion Stretch is a dynamic exercise that targets many areas of your body. It primarily works on your lower back, hips and shoulders, providing a great way to increase flexibility and balance. This exercise can assist with muscle recovery and injury prevention by promoting mobility and reducing muscle tension.

Try it out

Bodyweight

Bosu Spiderman

The Bosu Spiderman targets core and leg muscles. It involves a plank position on a Bosu ball and bending each knee towards the elbow. Ideal for strengthening, improving balance, stability, body coordination and muscle tone.

Try it out

Bodyweight

L Sit Pull Up

The L Sit Pull Up challenges your arms, shoulders, and core. Enhancing strength and flexibility, it amplifies core stability and balance. This hard, advanced workout effectively builds upper body strength.

Try it out

Start your fitness journey today

Enjoying exercises like Med Ball Overhead Row, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer