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Standing Arms Flinging 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
Smith Hang Clean demonstration

Smith Hang Clean
5
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
6
Standing Arms Circling demonstration

Standing Arms Circling
7
Cable Y Raise demonstration

Cable Y Raise
8
Around the World Lying on Floor demonstration

Around the World Lying on Floor
9
Stationary Arms Throw demonstration

Stationary Arms Throw
10
Bodyweight Standing Around World Wall Supported demonstration

Bodyweight Standing Around World Wall Supported
11
Circles Elbow Arm demonstration

Circles Elbow Arm
12
Barbell Standing Military Press (Without Rack) demonstration

Barbell Standing Military Press (Without Rack)

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 Flinging trains

Primary Deltoid Anterior Deltoid Lateral

Secondary Serratus Anterior Trapezius Middle Fibers Trapezius Upper Fibers

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