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Elbow Touch and Lift Alternative

12 substitute exercises that target the same muscles

1
Shoulders Rotation demonstration

Shoulders Rotation
2
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
3
Ring Y Raise demonstration

Ring Y Raise
4
Smith Hang Clean demonstration

Smith Hang Clean
5
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
6
Stationary Arms Throw demonstration

Stationary Arms Throw
7
Suspender Y Lateral Raise demonstration

Suspender Y Lateral Raise
8
Circles Elbow Arm demonstration

Circles Elbow Arm
9
Arm Circles demonstration

Arm Circles
10
Bent-Over Shoulder Pendulum demonstration

Bent-Over Shoulder Pendulum
11
Full Arm Rotation demonstration

Full Arm Rotation
12
Behind the Back Clap demonstration

Behind the Back Clap

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 Elbow Touch and Lift trains

Primary Deltoid Anterior Deltoid Lateral

Secondary Rhomboids Trapezius Middle Fibers Trapezius Upper Fibers

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