Liftsmith

Overhead band pull-apart alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the overhead band pull-apart, best matches first.

  1. Lying W raiseTrains the rear delts and traps, same movement, no equipment.
  2. Lying Y raiseTrains the traps and rear delts, same movement, no equipment.
  3. Ring Y raiseTrains the traps and rear delts, same movement, needs gymnastic rings.
  4. Band external rotationTrains the rear delts, same movement.
  5. Band reverse flyTrains the rear delts, same movement.
  6. Bent-over rear delt flyTrains the rear delts, same movement, needs dumbbells.
  7. Cable external rotationTrains the rear delts, same movement, needs cable machine.
  8. Cable rear delt flyTrains the rear delts, same movement, needs cable machine.
  9. Incline reverse flyTrains the rear delts, same movement, needs dumbbells and adjustable bench.
  10. Incline T raiseTrains the rear delts, same movement, needs dumbbells and adjustable bench.
  11. Kneeling face pullTrains the rear delts, same movement, needs cable machine.
  12. One-arm cable reverse flyTrains the rear delts, same movement, needs cable machine.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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