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Band Warm-Up Shoulder Stretch Alternative

12 substitute exercises that target the same muscles

1
Around the World Lying on Floor demonstration

Around the World Lying on Floor
2
Dumbbell Standing Around World demonstration

Dumbbell Standing Around World
3
Standing Elbow Clap demonstration

Standing Elbow Clap
4
Elbow Fly and Palm Press demonstration

Elbow Fly and Palm Press
5
Arm Crossover demonstration

Arm Crossover
6
Diagonal Front Scoop Raise demonstration

Diagonal Front Scoop Raise
7
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly
8
Overhead Clap demonstration

Overhead Clap
9
Pulsing Prayer Push demonstration

Pulsing Prayer Push
10
Seated Shoulder Flexor Depressor Retractor Stretch demonstration

Seated Shoulder Flexor Depressor Retractor Stretch
11
Arm Crossover Chest Out demonstration

Arm Crossover Chest Out
12
Elbow Lift to Prayer Push demonstration

Elbow Lift to Prayer Push

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 Warm-Up Shoulder Stretch trains

Primary Deltoid Anterior Pectoralis Major Clavicular Head

Secondary Deltoid Lateral Trapezius Middle Fibers Trapezius Upper Fibers

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