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Back Scrub Alternative

12 substitute exercises that target the same muscles

1
Shoulders Rotation demonstration

Shoulders Rotation
2
Rear Fly Stepback demonstration

Rear Fly Stepback
3
Palm Press Back demonstration

Palm Press Back
4
Cheerleader Clap Backhand Swing demonstration

Cheerleader Clap Backhand Swing
5
Lying Rear Lateral Raise demonstration

Lying Rear Lateral Raise
6
Cable Standing One-Arm Face Pull demonstration

Cable Standing One-Arm Face Pull
7
Cable Seated Face Pull (with Rope) demonstration

Cable Seated Face Pull (with Rope)
8
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
9
Lying Prone W to Y demonstration

Lying Prone W to Y
10
Chest Pull Back demonstration

Chest Pull Back
11
Resistance Band Half Kneeling Face Pull demonstration

Resistance Band Half Kneeling Face Pull
12
Suspender Reverse Fly demonstration

Suspender Reverse Fly

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Back Scrub trains

Primary Deltoid Posterior

Secondary Rhomboids Trapezius Upper Fibers

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