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Full Arm Rotation Alternative

12 substitute exercises that target the same muscles

1
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
2
Shoulders Rotation demonstration

Shoulders Rotation
3
Standing Arms Circling demonstration

Standing Arms Circling
4
PVC Pass Through demonstration

PVC Pass Through
5
Circles Elbow Arm demonstration

Circles Elbow Arm
6
Front and Back Arms Rotation demonstration

Front and Back Arms Rotation
7
Bodyweight Standing Military Press demonstration

Bodyweight Standing Military Press
8
Behind the Back Clap demonstration

Behind the Back Clap
9
Bodyweight Standing Around World Wall Supported demonstration

Bodyweight Standing Around World Wall Supported
10
Dumbbell Kneeling Arnold Press demonstration

Dumbbell Kneeling Arnold Press
11
Arm Circles demonstration

Arm Circles
12
Standing Behind Neck Press demonstration

Standing Behind Neck Press

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 Full Arm Rotation trains

Primary Deltoid Anterior Deltoid Lateral Deltoid Posterior

Secondary Pectoralis Major Clavicular Head Trapezius Middle Fibers Trapezius Upper Fibers

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