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Stick Pass Around Stretch Alternative

12 substitute exercises that target the same muscles

1
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
2
Shoulders Rotation demonstration

Shoulders Rotation
3
PVC Pass Through demonstration

PVC Pass Through
4
Circles Elbow Arm demonstration

Circles Elbow Arm
5
Full Arm Rotation demonstration

Full Arm Rotation
6
Standing Arms Circling demonstration

Standing Arms Circling
7
Bodyweight Standing Military Press demonstration

Bodyweight Standing Military Press
8
Dumbbell Kneeling Arnold Press demonstration

Dumbbell Kneeling Arnold Press
9
Bodyweight Standing Around World Wall Supported demonstration

Bodyweight Standing Around World Wall Supported
10
Front and Back Arms Rotation demonstration

Front and Back Arms Rotation
11
Barbell Clean and Jerk demonstration

Barbell Clean and Jerk
12
Barbell Overhead Squat demonstration

Barbell Overhead Squat

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 Stick Pass Around Stretch trains

Primary Deltoid Anterior Deltoid Posterior Trapezius Upper Fibers

Secondary Pectoralis Major Clavicular Head Triceps Brachii

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