An overhead exercise system for a complete, low impact, upper body workout emphasizes strengthening and toning the abdominal and oblique muscle groups of the human body. The system simulates an Olympic hammer throw by using adjustable resistance, such as adjustable hydraulic pressure. The system can be used in a number of positions including standing and sitting positions. A rotatably mounted arm having a handle grip is moveable in clockwise and counterclockwise directions. Handle pressure is independently adjustable for clockwise and counterclockwise motion. A seat is adjustable both vertically and horizontally to accommodate the user.