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Resistance Band Shoulder Stretch Behind the Back Alternative

12 substitute exercises that target the same muscles

1
Resistance Band Standing External Rotation demonstration

Resistance Band Standing External Rotation
2
Rotator Cuff Warm-Up demonstration

Rotator Cuff Warm-Up
3
Dumbbell Upright Shoulder External Rotation demonstration

Dumbbell Upright Shoulder External Rotation
4
Dumbbell External Rotation demonstration

Dumbbell External Rotation
5
Dumbbell Seated External Rotation demonstration

Dumbbell Seated External Rotation
6
Cable Shoulder 90 Degrees External Rotation demonstration

Cable Shoulder 90 Degrees External Rotation
7
PVC External Rotation demonstration

PVC External Rotation
8
Dumbbell Side-Lying External Rotation (On a Bench) demonstration

Dumbbell Side-Lying External Rotation (On a Bench)
9
Cable Standing Shoulder External Rotation demonstration

Cable Standing Shoulder External Rotation
10
Cable Shoulder Internal Rotation demonstration

Cable Shoulder Internal Rotation
11
Dumbbell Cuban Press demonstration

Dumbbell Cuban Press
12
Eagle Arms demonstration

Eagle Arms

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 Stretch Behind the Back trains

Primary Infraspinatus Teres Minor

Secondary Deltoid Anterior Trapezius Upper Fibers Triceps Brachii

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