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Smith Behind Neck Press Alternative

12 substitute exercises that target the same muscles

1
Standing Behind Neck Press demonstration

Standing Behind Neck Press
2
Barbell Standing Military Press (Without Rack) demonstration

Barbell Standing Military Press (Without Rack)
3
Smith Hang Clean demonstration

Smith Hang Clean
4
Kettlebell Two-Arm Military Press demonstration

Kettlebell Two-Arm Military Press
5
Barbell Standing Wide Military Press demonstration

Barbell Standing Wide Military Press
6
Barbell Overhead Squat demonstration

Barbell Overhead Squat
7
Shoulders Rotation demonstration

Shoulders Rotation
8
Dumbbell One-Arm Shoulder Press demonstration

Dumbbell One-Arm Shoulder Press
9
Weighted Plate Standing Overhead Press demonstration

Weighted Plate Standing Overhead Press
10
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
11
Kettlebell Seated One-Arm Military Press demonstration

Kettlebell Seated One-Arm Military Press
12
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze

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 Smith Behind Neck Press trains

Primary Deltoid Anterior Deltoid Lateral

Secondary Trapezius Middle Fibers Trapezius Upper Fibers Triceps Brachii

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