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Standing Swimmer Alternative

12 substitute exercises that target the same muscles

1
Plank Arm Lifts demonstration

Plank Arm Lifts
2
Boxing Left Uppercut demonstration

Boxing Left Uppercut
3
Double Diagonal Reach demonstration

Double Diagonal Reach
4
Diagonal Punch demonstration

Diagonal Punch
5
Twist and Turn Punch demonstration

Twist and Turn Punch
6
Standing Hip Sagittal Rotation with Shoulders Transverse Flexion demonstration

Standing Hip Sagittal Rotation with Shoulders Transverse Flexion
7
Boxing Left Hook demonstration

Boxing Left Hook
8
Standing Hip Frontal Rotation with Shoulders Adduction demonstration

Standing Hip Frontal Rotation with Shoulders Adduction
9
Boxing Right Hook demonstration

Boxing Right Hook
10
Cable Twisting Overhead Press demonstration

Cable Twisting Overhead Press
11
Side Plank Rotation demonstration

Side Plank Rotation
12
Kneeling Plank demonstration

Kneeling Plank

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 Swimmer trains

Primary Deltoid Anterior Obliques

Secondary Deltoid Posterior Erector Spinae Rectus Abdominis

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