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Standing Behind Neck Press Alternative

12 substitute exercises that target the same muscles

1
Barbell Standing Military Press (Without Rack) demonstration

Barbell Standing Military Press (Without Rack)
2
Barbell Standing Wide Military Press demonstration

Barbell Standing Wide Military Press
3
Dumbbell One-Arm Shoulder Press demonstration

Dumbbell One-Arm Shoulder Press
4
Weighted Plate Standing Overhead Press demonstration

Weighted Plate Standing Overhead Press
5
Kettlebell Two-Arm Military Press demonstration

Kettlebell Two-Arm Military Press
6
Dumbbell Standing Overhead Press demonstration

Dumbbell Standing Overhead Press
7
Kettlebell Seated One-Arm Military Press demonstration

Kettlebell Seated One-Arm Military Press
8
Dumbbell Scott Press demonstration

Dumbbell Scott Press
9
Circles Elbow Arm demonstration

Circles Elbow Arm
10
Dumbbell Kneeling Arnold Press demonstration

Dumbbell Kneeling Arnold Press
11
Shoulders Rotation demonstration

Shoulders Rotation
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 Standing Behind Neck Press trains

Primary Deltoid Anterior Deltoid Lateral Triceps Brachii

Secondary Deltoid Posterior Serratus Anterior Trapezius Middle Fibers Trapezius Upper Fibers

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