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Plank Arm Lifts Alternative

12 substitute exercises that target the same muscles

1
Boxing Left Uppercut demonstration

Boxing Left Uppercut
2
Elbow Push-Up demonstration

Elbow Push-Up
3
Side Plank Rotation demonstration

Side Plank Rotation
4
Kneeling Plank demonstration

Kneeling Plank
5
Kneeling Shoulder Tap demonstration

Kneeling Shoulder Tap
6
Standing Opposite Touches demonstration

Standing Opposite Touches
7
Wide Stance Plank with Diagonal Arm Lift demonstration

Wide Stance Plank with Diagonal Arm Lift
8
Body Saw Plank demonstration

Body Saw Plank
9
Front Plank on Elbow Toe Tap demonstration

Front Plank on Elbow Toe Tap
10
Standing Swimmer demonstration

Standing Swimmer
11
Front Plank with Arm and Leg Lift demonstration

Front Plank with Arm and Leg Lift
12
Arms Apart Circular Toe Touch demonstration

Arms Apart Circular Toe Touch

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 Plank Arm Lifts trains

Primary Deltoid Anterior Obliques Rectus Abdominis

Secondary Erector Spinae Trapezius Lower Fibers Trapezius Middle Fibers

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