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Sitting W Pose Alternative

12 substitute exercises that target the same muscles

1
Shoulders Rotation demonstration

Shoulders Rotation
2
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
3
Ring Y Raise demonstration

Ring Y Raise
4
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
5
Smith Hang Clean demonstration

Smith Hang Clean
6
Kettlebell Upright Row demonstration

Kettlebell Upright Row
7
Barbell Overhead Squat demonstration

Barbell Overhead Squat
8
Barbell Upright Row Without Weight demonstration

Barbell Upright Row Without Weight
9
Bottle Weighted Halo demonstration

Bottle Weighted Halo
10
Smith Upright Row demonstration

Smith Upright Row
11
Cable Upright Row demonstration

Cable Upright Row
12
Band Upright Row (Under Two Feet) demonstration

Band Upright Row (Under Two Feet)

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 Sitting W Pose trains

Primary Deltoid Lateral Trapezius Upper Fibers

Secondary Deltoid Anterior Rhomboids Trapezius Middle Fibers

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