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Resistance Band Shoulder Adduction Alternative

12 substitute exercises that target the same muscles

1
Band Behind Neck Shoulder Press demonstration

Band Behind Neck Shoulder Press
2
Band Y Raise demonstration

Band Y Raise
3
Resistance Band Overhead Shoulder Press demonstration

Resistance Band Overhead Shoulder Press
4
PVC Pass Through demonstration

PVC Pass Through
5
Bodyweight Standing Military Press Wall Supported demonstration

Bodyweight Standing Military Press Wall Supported
6
Barbell Standing Military Press (Without Rack) demonstration

Barbell Standing Military Press (Without Rack)
7
Standing Behind Neck Press demonstration

Standing Behind Neck Press
8
Landmine Kneeling One-Arm Shoulder Press demonstration

Landmine Kneeling One-Arm Shoulder Press
9
Barbell Standing Shoulders Press demonstration

Barbell Standing Shoulders Press
10
Cable Y Raise demonstration

Cable Y Raise
11
Landmine Lateral Raise demonstration

Landmine Lateral Raise
12
Ring Y Raise demonstration

Ring Y Raise

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 Resistance Band Shoulder Adduction trains

Primary Deltoid Lateral

Secondary Pectoralis Major Sternal Head Serratus Anterior Trapezius Lower Fibers

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