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Puppy Pose Alternative

12 substitute exercises that target the same muscles

1
Barbell Full Clean demonstration

Barbell Full Clean
2
Lying Around the World demonstration

Lying Around the World
3
Plank Arm Lifts demonstration

Plank Arm Lifts
4
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
5
Swing Back demonstration

Swing Back
6
Prone Press Swan demonstration

Prone Press Swan
7
Overhead Slam demonstration

Overhead Slam
8
Bodyweight Muscle-Up demonstration

Bodyweight Muscle-Up
9
Sphinx Pose demonstration

Sphinx Pose
10
Stationary Arms Throw demonstration

Stationary Arms Throw
11
Modified Hindu Push-Up demonstration

Modified Hindu Push-Up
12
Full Planche Push-Up demonstration

Full Planche Push-Up

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 Puppy Pose trains

Primary Deltoid Anterior Erector Spinae

Secondary Latissimus Dorsi Trapezius Lower Fibers Trapezius Middle Fibers

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