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Roll Forearms Standing Against Wall Alternative

12 substitute exercises that target the same muscles

1
Ring Y Raise demonstration

Ring Y Raise
2
Sumo Deadlift High Pull demonstration

Sumo Deadlift High Pull
3
Shoulders Rotation demonstration

Shoulders Rotation
4
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
5
Smith Hang Clean demonstration

Smith Hang Clean
6
Barbell Power Snatch demonstration

Barbell Power Snatch
7
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
8
Barbell Wide Grip Upright Row demonstration

Barbell Wide Grip Upright Row
9
Barbell Power Snatch from Blocks demonstration

Barbell Power Snatch from Blocks
10
Kettlebell Upright Row demonstration

Kettlebell Upright Row
11
Barbell Overhead Squat demonstration

Barbell Overhead Squat
12
Barbell Clean and Jerk demonstration

Barbell Clean and Jerk

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 Roll Forearms Standing Against Wall trains

Primary Deltoid Anterior Trapezius Upper Fibers

Secondary Serratus Anterior Trapezius Middle Fibers

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