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Band Warm-Up Shoulder Stretch Alternative

12 substitute exercises that target the same muscles

1
Dumbbell Standing Around World demonstration

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

Around the World Lying on Floor
3
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly
4
Standing Elbow Clap demonstration

Standing Elbow Clap
5
Arm Crossover demonstration

Arm Crossover
6
Elbow Fly and Palm Press demonstration

Elbow Fly and Palm Press
7
Diagonal Front Scoop Raise demonstration

Diagonal Front Scoop Raise
8
Dumbbell Shoulder Internal Rotation at 90 Abduction demonstration

Dumbbell Shoulder Internal Rotation at 90 Abduction
9
Overhead Clap demonstration

Overhead Clap
10
Kettlebell Angled Press demonstration

Kettlebell Angled Press
11
Arm Double Crossover demonstration

Arm Double Crossover
12
Seated Shoulder Flexor Depressor Retractor Stretch Bent Knee demonstration

Seated Shoulder Flexor Depressor Retractor Stretch Bent Knee

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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