Upper back exercise · medicine ball
Medicine Ball Overhead Slam
The medicine ball overhead slam is a medicine ball exercise that targets the upper back, with the shoulders and core assisting.
- Target muscle
- Upper back
- Also works
- Shoulders, core
- Equipment
- Medicine ball
- Body part
- Back
How to do the medicine ball overhead slam
- Stand with your feet shoulder-width apart, holding a medicine ball with both hands above your head.
- Engage your core and keep your back straight.
- Bend your knees slightly and forcefully slam the medicine ball down to the ground in front of you.
- As you slam the ball down, use your entire body to generate power, including your shoulders and core.
- Catch the ball on the bounce and repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The shoulders and core work as secondary muscles. See all upper back exercises or every medicine ball exercise.
