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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
Sumo Deadlift High Pull demonstration

Sumo Deadlift High Pull
4
Barbell Power Snatch demonstration

Barbell Power Snatch
5
Dumbbell Single-Arm Overhead Carry demonstration

Dumbbell Single-Arm Overhead Carry
6
Barbell Power Snatch from Blocks demonstration

Barbell Power Snatch from Blocks
7
Barbell Overhead Squat demonstration

Barbell Overhead Squat
8
Shoulders Rotation demonstration

Shoulders Rotation
9
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
10
Bottle Weighted Halo demonstration

Bottle Weighted Halo
11
Kettlebell Upright Row demonstration

Kettlebell Upright Row
12
Roll Forearms Standing Against Wall demonstration

Roll Forearms Standing Against Wall

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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