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Body Throw Alternative
12 substitute exercises that target the same muscles
1
Kneeling Back Rotation
2
Ceiling Look Stretch
3
Bodyweight Good Morning
4
Frog Reverse Hyperextension Tap on Floor
5
Lying Swimming Legs
6
Cow Stretch
7
Supine Spinal Twist Yoga Pose
8
Bird Dog
9
Lying Floor Hyperextension
10
Bodyweight Good Morning Row
11
Spine Stretch
12
Cat Stretch
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 Body Throw trains
Primary Erector Spinae
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