← All exercises

Stationary Arms Throw Alternative

12 substitute exercises that target the same muscles

1
Bottle Weighted Halo demonstration

Bottle Weighted Halo
2
Shoulders Rotation demonstration

Shoulders Rotation
3
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
4
Barbell Overhead Squat demonstration

Barbell Overhead Squat
5
Barbell Standing Military Press (Without Rack) demonstration

Barbell Standing Military Press (Without Rack)
6
Smith Hang Clean demonstration

Smith Hang Clean
7
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
8
Standing Elbow Touch demonstration

Standing Elbow Touch
9
Ring Y Raise demonstration

Ring Y Raise
10
Circles Elbow Arm demonstration

Circles Elbow Arm
11
Arm Circles demonstration

Arm Circles
12
Kettlebell Around Head Rotation demonstration

Kettlebell Around Head Rotation

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 Stationary Arms Throw trains

Primary Deltoid Anterior Deltoid Lateral

Secondary Erector Spinae Obliques Rectus Abdominis Trapezius Middle Fibers Trapezius Upper Fibers

Your Best Workout Starts Here

Download Free on the App Store. No account needed. Works offline.

Download on the App Store

@2026. All Right Reserved.