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Eagle Arms Alternative

12 substitute exercises that target the same muscles

1
Seated Shoulder Flexor Depressor Retractor Stretch demonstration

Seated Shoulder Flexor Depressor Retractor Stretch
2
Shoulders Rotation demonstration

Shoulders Rotation
3
Ring Y Raise demonstration

Ring Y Raise
4
Palm Press Back demonstration

Palm Press Back
5
Dumbbell Unilateral Scapula Raise demonstration

Dumbbell Unilateral Scapula Raise
6
Elbow Touch and Lift demonstration

Elbow Touch and Lift
7
Cable Seated Face Pull (with Rope) demonstration

Cable Seated Face Pull (with Rope)
8
Bent-Over Shoulder Pendulum demonstration

Bent-Over Shoulder Pendulum
9
Suspender Y Lateral Raise demonstration

Suspender Y Lateral Raise
10
Behind the Back Clap demonstration

Behind the Back Clap
11
Ring Split Fly demonstration

Ring Split Fly
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 Eagle Arms trains

Primary Deltoid Anterior Rhomboids

Secondary Infraspinatus Teres Minor Trapezius Middle Fibers Trapezius Upper Fibers

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