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Dolphin Pose Alternative

12 substitute exercises that target the same muscles

1
Barbell Clean and Jerk demonstration

Barbell Clean and Jerk
2
Barbell Power Clean from Blocks demonstration

Barbell Power Clean from Blocks
3
Dumbbell Single-Arm Overhead Carry demonstration

Dumbbell Single-Arm Overhead Carry
4
Sumo Deadlift High Pull demonstration

Sumo Deadlift High Pull
5
Barbell Power Snatch from Blocks demonstration

Barbell Power Snatch from Blocks
6
Barbell Power Snatch demonstration

Barbell Power Snatch
7
Shoulders Rotation demonstration

Shoulders Rotation
8
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
9
Bottle Weighted Halo demonstration

Bottle Weighted Halo
10
Barbell Overhead Squat demonstration

Barbell Overhead Squat
11
Smith Hang Clean demonstration

Smith Hang Clean
12
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row

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 Dolphin Pose trains

Primary Deltoid Anterior Trapezius Upper Fibers

Secondary Erector Spinae Gastrocnemius Hamstrings

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