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Band Behind Neck Shoulder Press Alternative

12 substitute exercises that target the same muscles

1
Barbell Standing Military Press (Without Rack) demonstration

Barbell Standing Military Press (Without Rack)
2
Dumbbell One-Arm Shoulder Press demonstration

Dumbbell One-Arm Shoulder Press
3
Weighted Plate Standing Overhead Press demonstration

Weighted Plate Standing Overhead Press
4
Barbell Standing Wide Military Press demonstration

Barbell Standing Wide Military Press
5
Dumbbell Standing Overhead Press demonstration

Dumbbell Standing Overhead Press
6
Kettlebell Seated One-Arm Military Press demonstration

Kettlebell Seated One-Arm Military Press
7
Standing Behind Neck Press demonstration

Standing Behind Neck Press
8
Resistance Band Overhead Shoulder Press demonstration

Resistance Band Overhead Shoulder Press
9
Kettlebell Two-Arm Military Press demonstration

Kettlebell Two-Arm Military Press
10
Ring Y Raise demonstration

Ring Y Raise
11
Barbell Overhead Squat demonstration

Barbell Overhead Squat
12
Shoulders Rotation demonstration

Shoulders Rotation

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 Band Behind Neck Shoulder Press trains

Primary Deltoid Anterior Deltoid Lateral

Secondary Serratus Anterior Trapezius Upper Fibers Triceps Brachii

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