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Weighted Full Can Exercise Alternative

12 substitute exercises that target the same muscles

1
Shoulders Rotation demonstration

Shoulders Rotation
2
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
3
Bodyweight Standing Military Press demonstration

Bodyweight Standing Military Press
4
PVC Pass Through demonstration

PVC Pass Through
5
Circles Elbow Arm demonstration

Circles Elbow Arm
6
Bodyweight Standing Around World Wall Supported demonstration

Bodyweight Standing Around World Wall Supported
7
Full Arm Rotation demonstration

Full Arm Rotation
8
Front and Back Arms Rotation demonstration

Front and Back Arms Rotation
9
Standing Arms Circling demonstration

Standing Arms Circling
10
Dumbbell Kneeling Arnold Press demonstration

Dumbbell Kneeling Arnold Press
11
Behind the Back Clap demonstration

Behind the Back Clap
12
Kettlebell Upright Row demonstration

Kettlebell Upright Row

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 Weighted Full Can Exercise trains

Primary Deltoid Lateral

Secondary Deltoid Anterior Deltoid Posterior Trapezius Upper Fibers

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