10 Best Left Hook. Boxing Alternatives for Shoulder Strength

Ranked Left Hook. Boxing Alternatives

10 substitutes, ranked by how closely each one matches the Left Hook. Boxing on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Weighted Kneeling Step With Swing

   81% match

   • Delts
   • Weighted
   • Intermediate
   • Compound

   A straight swap when you want to keep working the delts.

   How to perform this exercise

   1. Start in a kneeling position with your knees hip-width apart and your back straight.
   2. Hold a weight in each hand, with your arms extended straight down in front of you.
   3. Engage your core and swing the weights up and overhead, keeping your arms straight.
   4. Lower the weights back down to the starting position and repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Left Hook. Boxing
   • Equipment: free weights, not bodyweight only
   • Body position: kneeling, not standing
2. 

   2. Return Push From Stance

   80% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

   A good swap when you have a medicine ball to work with, and it still works the delts.

   How to perform this exercise

   1. You will need a partner for this drill.
   2. Begin in an athletic 2 or 3 point stance.
   3. At the signal, move into a position to receive the pass from your partner.
   4. Catch the medicine ball with both hands and immediately throw it back to your partner.
   5. You can modify this drill by running different routes.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Left Hook. Boxing
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Left Hook. Boxing
   • Balance: easier to stay steady on than the Left Hook. Boxing
3. Play demonstration

   Progression

   3. One Arm Dip

   78% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the triceps rather than the delts.

   How to perform this exercise

   1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
   2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
   3. Extend your legs out in front of you, keeping your heels on the ground.
   4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
   5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: triceps, not delts
   • Equipment: bodyweight only, the same as the Left Hook. Boxing
   • Body position: standing, the same as the Left Hook. Boxing
   • Balance: harder to stay steady on than the Left Hook. Boxing
4. 

   4. Car Drivers

   78% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the delts.

   How to perform this exercise

   1. While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
   2. Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
   3. Reverse the motion, turning it all the way to the opposite side.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Left Hook. Boxing
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Left Hook. Boxing
5. 

   5. Medicine Ball Scoop Throw

   77% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
   2. Begin by thrusting the hips forward as you extend through the legs, jumping up.
   3. As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Left Hook. Boxing
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Left Hook. Boxing
   • Balance: easier to stay steady on than the Left Hook. Boxing
6. 

   6. Backward Medicine Ball Throw

   76% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
   2. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
   3. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
   4. Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Left Hook. Boxing
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Left Hook. Boxing
   • Balance: easier to stay steady on than the Left Hook. Boxing
7. Play demonstration

   7. Side Push-up

   73% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by lying on your side with your legs extended and stacked on top of each other.
   2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
   3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
   4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
   5. Lower your body back down to the starting position with control.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: triceps, not delts
   • Equipment: bodyweight only, the same as the Left Hook. Boxing
8. 

   8. Parallel Bar Dip

   72% match

   • Triceps
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
   2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
   3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not delts
   • Equipment: bodyweight only, the same as the Left Hook. Boxing
   • Body position: standing, the same as the Left Hook. Boxing
   • Balance: easier to stay steady on than the Left Hook. Boxing
9. 

   9. Rack Delivery

   71% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
   2. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
   3. It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Left Hook. Boxing
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Left Hook. Boxing
   • Balance: easier to stay steady on than the Left Hook. Boxing
10. 

    10. Single-arm Linear Jammer

    70% match

    • Delts
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
    2. Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position.
    3. Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
    4. Return to the starting position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches

    • Primary muscle: delts, the same as the Left Hook. Boxing
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Left Hook. Boxing
    • Balance: easier to stay steady on than the Left Hook. Boxing