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Standing Arms Circling Alternative

12 substitute exercises that target the same muscles

1
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
2
Shoulders Rotation demonstration

Shoulders Rotation
3
Full Arm Rotation demonstration

Full Arm Rotation
4
Bodyweight Standing Around World Wall Supported demonstration

Bodyweight Standing Around World Wall Supported
5
Circles Elbow Arm demonstration

Circles Elbow Arm
6
Front and Back Arms Rotation demonstration

Front and Back Arms Rotation
7
PVC Pass Through demonstration

PVC Pass Through
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
Around the World Lying on Floor demonstration

Around the World Lying on Floor
12
Arm Circles demonstration

Arm Circles

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 Standing Arms Circling trains

Primary Deltoid Anterior Deltoid Lateral Deltoid Posterior

Secondary Pectoralis Major Clavicular Head Serratus Anterior Trapezius Middle Fibers Trapezius Upper Fibers

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