Liftsmith

Wall slide alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the wall slide, best matches first.

  1. Behind-the-back shrugTrains the traps, same movement, needs barbell and squat rack.
  2. Incline dumbbell shrugTrains the traps, same movement, needs dumbbells and adjustable bench.
  3. Incline Y raiseTrains the traps, same movement, needs dumbbells and adjustable bench.
  4. Incline Y raiseTrains the traps, same movement, needs dumbbells and adjustable bench.
  5. Lying W raiseTrains the traps, same movement, no equipment.
  6. Lying Y raiseTrains the traps, same movement, no equipment.
  7. Overhead band pull-apartTrains the traps, same movement, needs resistance bands.
  8. Ring Y raiseTrains the traps, same movement, needs gymnastic rings.
  9. Band shrugTrains the traps, same movement, needs resistance bands.
  10. Barbell shrugTrains the traps, same movement, needs barbell.
  11. Barbell upright rowTrains the traps, same movement, needs barbell.
  12. Cable shrugTrains the traps, 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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