6 Effective Exercise Swaps for Gains
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martin napanga6 Effective Exercise Swaps for Gains
Uploaded by
martin napangaSix Exercise Swaps
Thursday, August 3, 2017 7:23 PM
Updated August 4, 2018 5:34 PM
Based on: [Link]
1. One Arm Cable Pulldown Instead of the Seated Lat Pulldown
Substitute the lat pulldown with the one arm cable pulldown. Let the abs and
lats work together for a much better stretch on the lat muscles on every rep.
2. Standing Dumbbell Shoulder Press instead of Seated Shoulder Press
Clean the dumbbells off the floor at the start of every set for an even more
functional exercise without compromising the growth of your shoulders.
3. Use the Dumbbell or Barbell Front Squat instead of Back Squat
4. Change the Barbell Upright Row to Dumbbell High Pull
Swap the upright row with the dumbbell high pull. The act of externally rotating
the shoulder rather than internally rotating it is enough to turn this exercise from
bad to good quickly. Let wrists lead elbows. Pull shoulders up and back. Hands
above elbows at full retraction. Thumbs above pinkys. Goal: external rotation.
5. Change Dumbbell Fly to One Arm Cable Crossover
The cable crossover will protect the shoulder joint and getting muscles to
work together that prefer to in the first place.
6. Concentration Curl
Stand up and curl those dumbbells together at the same time. This will
require the entire core to work harder than if you were to curl one dumbbell
at a time.
Common questions
Powered by AISubstituting the seated lat pulldown with the one arm cable pulldown allows for better engagement of the abs and lats, promoting a more effective stretch on the lat muscles with each repetition. This combined effort provides a more significant workout intensity in terms of muscle coordination and stabilization than the traditional seated variant .
The dumbbell or barbell front squat differs in muscle engagement compared to the traditional back squat by shifting the center of gravity forward, emphasizing quadriceps engagement more than the posterior chain. This variation requires stronger core stabilization to keep the torso upright and prevent forward lean, making it a comprehensive lower-body exercise that also enhances core strength .
The standing dumbbell shoulder press is considered more functional than the seated shoulder press because it requires you to clean the dumbbells off the floor at the start of each set, thus engaging more muscle groups. This movement mimics natural body dynamics and enhances the body's ability to stabilize and balance itself without compromising shoulder muscle growth .
The one arm cable crossover provides the advantage of protecting the shoulder joint better than traditional dumbbell fly exercises. It allows for more natural muscle engagement patterns, encouraging muscles that naturally work together to operate more effectively. This setup reduces strain on the shoulder joint while improving muscle coordination and activation .
Changing the barbell upright row to a dumbbell high pull improves the exercise by allowing for external shoulder rotation instead of internal, reducing the risk of shoulder impingement. The exercise involves leading with the wrists, pulling shoulders up and back, and ensuring thumbs are above pinkies, maximizing shoulder safety and efficiency while enhancing muscle activation during the movement .
Performing a concentration curl with both dumbbells simultaneously enhances core activation by requiring the entire core to stabilize the body during the exercise. This increased demand on the core muscles helps maintain balance and posture, providing a more comprehensive workout than curling one dumbbell at a time, which isolates the arms more but involves less overall body engagement .