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Arm Crossover Alternative

12 substitute exercises that target the same muscles

1
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly
2
Around the World Lying on Floor demonstration

Around the World Lying on Floor
3
Dumbbell Standing Around World demonstration

Dumbbell Standing Around World
4
Punching Jack demonstration

Punching Jack
5
Arm Crossover Chest Out demonstration

Arm Crossover Chest Out
6
Standing Plate Press demonstration

Standing Plate Press
7
Elbow Lift to Prayer Push demonstration

Elbow Lift to Prayer Push
8
Elbow Fly and Palm Press demonstration

Elbow Fly and Palm Press
9
Diagonal Front Scoop Raise demonstration

Diagonal Front Scoop Raise
10
Dumbbell Shoulder Internal Rotation at 90 Abduction demonstration

Dumbbell Shoulder Internal Rotation at 90 Abduction
11
Overhead Clap demonstration

Overhead Clap
12
Arm Double Crossover demonstration

Arm Double Crossover

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Arm Crossover trains

Primary Deltoid Anterior Pectoralis Major Clavicular Head

Secondary Deltoid Lateral Pectoralis Major Sternal Head Trapezius Upper Fibers

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