Do it right

Target the biceps and shoulders.

Medicine Ball Vertical Throws are excellent for toning and strengthening, as well as building power. Throwing the medicine ball also will work your hand-eye coordination and timing, too. To perform vertical throws, stand with feet about shoulder-width apart, slight bend in your knees and simply toss the ball in the air and catch. Perform

3 to 4 sets of 12 to 15 repetitions. There are unlimited exercises in which you can incorporate the use of the medicine ball.