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Palm-Up Palm Down Rotation Alternative

12 substitute exercises that target the same muscles

1
Around the World Lying on Floor demonstration

Around the World Lying on Floor
2
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
3
Dumbbell Standing Around World demonstration

Dumbbell Standing Around World
4
Shoulders Rotation demonstration

Shoulders Rotation
5
Kettlebell Upright Row demonstration

Kettlebell Upright Row
6
PVC Pass Through demonstration

PVC Pass Through
7
Barbell Overhead Squat demonstration

Barbell Overhead Squat
8
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
9
Smith Hang Clean demonstration

Smith Hang Clean
10
Full Arm Rotation demonstration

Full Arm Rotation
11
Standing Arms Circling demonstration

Standing Arms Circling
12
Bodyweight Standing Military Press Wall Supported demonstration

Bodyweight Standing Military Press Wall Supported

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 Palm-Up Palm Down Rotation trains

Primary Deltoid Anterior Deltoid Lateral

Secondary Pectoralis Major Clavicular Head Pectoralis Major Sternal Head Trapezius Upper Fibers

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