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
1
Stand with feet hip-width apart and holding a medicine ball with both hands.
2
Raise the medicine ball up directly in front of you until your arms are fully extended overhead.
3
Keep your back and neck straight as you lean your torso forward at the hips.
4
Allow your arms (still clutching the ball) to hang towards the ground.
5
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
Start your fitness journey today
Enjoying exercises like Med Ball Overhead Row, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer