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Shoulders Rotation Alternative

12 substitute exercises that target the same muscles

1
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
2
Circles Elbow Arm demonstration

Circles Elbow Arm
3
Full Arm Rotation demonstration

Full Arm Rotation
4
Standing Arms Circling demonstration

Standing Arms Circling
5
Front and Back Arms Rotation demonstration

Front and Back Arms Rotation
6
PVC Pass Through demonstration

PVC Pass Through
7
Bodyweight Standing Around World Wall Supported demonstration

Bodyweight Standing Around World Wall Supported
8
Behind the Back Clap demonstration

Behind the Back Clap
9
Bodyweight Standing Military Press demonstration

Bodyweight Standing Military Press
10
Dumbbell Kneeling Arnold Press demonstration

Dumbbell Kneeling Arnold Press
11
Ring Y Raise demonstration

Ring Y Raise
12
Smith Hang Clean demonstration

Smith Hang Clean

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 Shoulders Rotation trains

Primary Deltoid Anterior Deltoid Lateral Deltoid Posterior Trapezius Upper Fibers

Secondary Rhomboids Trapezius Lower Fibers Trapezius Middle Fibers

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