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Standing One-Arm Circling Alternative

12 substitute exercises that target the same muscles

1
Seated Shoulder Flexor Depressor Retractor Stretch demonstration

Seated Shoulder Flexor Depressor Retractor Stretch
2
Shoulders Rotation demonstration

Shoulders Rotation
3
Eagle Arms demonstration

Eagle Arms
4
Ring Y Raise demonstration

Ring Y Raise
5
Roll Forearms Standing Against Wall demonstration

Roll Forearms Standing Against Wall
6
Boxing Left Hook demonstration

Boxing Left Hook
7
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
8
Barbell Power Snatch from Blocks demonstration

Barbell Power Snatch from Blocks
9
Dolphin Pose demonstration

Dolphin Pose
10
Bent-Over Shoulder Pendulum demonstration

Bent-Over Shoulder Pendulum
11
Kettlebell Upright Row demonstration

Kettlebell Upright Row
12
Handstand Push-Up demonstration

Handstand Push-Up

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 One-Arm Circling trains

Primary Deltoid Anterior

Secondary Rhomboids Serratus Anterior Trapezius Upper Fibers

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