10 Best Weighted Round Arm Alternatives for Shoulder Isolation

Ranked Weighted Round Arm Alternatives

10 substitutes, ranked by how closely each one matches the Weighted Round Arm 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.

1. Play demonstration

   1. Incline Push-up (On Box)

   57% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the pectorals rather than the delts.

   How to perform this exercise

   1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
   2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
   3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Weighted Round Arm
2. Play demonstration

   2. Modified Hindu Push-up

   57% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
   2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
   3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
   4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Weighted Round Arm
3. Best match

   Play demonstration

   3. Left Hook. Boxing

   56% match

   • Delts
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want to work the delts one side at a time.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Keep your left hand up to protect your face and your right hand by your chin.
   3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
   4. Twist your torso and engage your core muscles to generate power in the punch.
   5. Snap your arm back 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 Weighted Round Arm
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Weighted Round Arm
   • Balance: harder to stay steady on than the Weighted Round Arm
4. Play demonstration

   4. Triceps Dip (Between Benches)

   56% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the triceps rather than the delts.

   How to perform this exercise

   1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
   2. Slide your butt off the bench, supporting your weight with your hands.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position.
   5. 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, not free weights
   • Body position: standing, the same as the Weighted Round Arm
5. Play demonstration

   5. Isometric Wipers

   53% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by lying flat on your back on a mat or bench.
   2. Extend your arms straight out to the sides, perpendicular to your body.
   3. Engage your core and lift both legs off the ground, keeping them together and straight.
   4. Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control.
   5. Pause for a moment, then use your core to lift your legs back to the starting position.
   6. Repeat the movement, this time lowering your legs to the opposite side.
   7. Continue alternating sides for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
6. Play demonstration

   6. Korean Dips

   51% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   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: pectorals, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Weighted Round Arm
   • Balance: harder to stay steady on than the Weighted Round Arm
7. 

   7. Push-up Wide

   51% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
   2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
   3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
   4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
8. Play demonstration

   8. Push-up (Wall)

   51% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand facing a wall, about arm's length away.
   2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
   3. Step back with your feet, keeping them hip-width apart.
   4. Engage your core and keep your body in a straight line from head to heels.
   5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
   6. Pause for a moment, then push yourself back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Weighted Round Arm
   • Balance: easier to stay steady on than the Weighted Round Arm
9. 

   9. Incline Push-up Wide

   51% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
   2. Place your hands on the bar, with your hands wider than shoulder width.
   3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
   4. Keeping your body straight, lower your chest to the bar by bending the arms.
   5. Return to the starting position by extending the elbows, pressing yourself back up.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
10. Play demonstration

    10. Wide Hand Push Up

    51% match

    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Start in a high plank position with your hands wider than shoulder-width apart.
    2. Keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing