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.

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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

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Back

Front

Strength distributions

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

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