Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
IntermediateCompoundOther
Medicine Ball Catch And Overhead Throw
Lats · Back
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level.
- 2
Bend your knees slightly and engage your core.
- 3
Lower your body into a squat position, keeping your back straight and chest up.
- 4
Explosively extend your hips and legs, while simultaneously throwing the medicine ball overhead.
- 5
Release the ball at the top of the movement and catch it on the way down.
- 6
Lower your body back into the squat position and repeat for the desired number of repetitions.
Muscles worked
Primary
Lats
shoulders
Secondary
shoulderscore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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