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Quickly Swing Arms in Place Alternative

12 substitute exercises that target the same muscles

1
Bodyweight Standing Military Press demonstration

Bodyweight Standing Military Press
2
Behind the Back Clap demonstration

Behind the Back Clap
3
Circles Elbow Arm demonstration

Circles Elbow Arm
4
Shoulders Rotation demonstration

Shoulders Rotation
5
Bodyweight Standing Around World Wall Supported demonstration

Bodyweight Standing Around World Wall Supported
6
Full Arm Rotation demonstration

Full Arm Rotation
7
Front and Back Arms Rotation demonstration

Front and Back Arms Rotation
8
Standing Arms Circling demonstration

Standing Arms Circling
9
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
10
PVC Pass Through demonstration

PVC Pass Through
11
Dumbbell Kneeling Arnold Press demonstration

Dumbbell Kneeling Arnold Press
12
Stick Pass Around Stretch demonstration

Stick Pass Around Stretch

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 Quickly Swing Arms in Place trains

Primary Deltoid Anterior Deltoid Posterior

Secondary Obliques Rectus Abdominis

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