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Back Squeeze Alternative

12 substitute exercises that target the same muscles

1
Palm Press Back demonstration

Palm Press Back
2
Cable Seated Face Pull (with Rope) demonstration

Cable Seated Face Pull (with Rope)
3
Lying Prone W to Y demonstration

Lying Prone W to Y
4
Cable Standing Face Pull (with Rope) demonstration

Cable Standing Face Pull (with Rope)
5
Lying Prone W demonstration

Lying Prone W
6
Seated Back Squeeze demonstration

Seated Back Squeeze
7
Thread the Needle Pose demonstration

Thread the Needle Pose
8
Lying Floor Row with Bent Knee demonstration

Lying Floor Row with Bent Knee
9
Lying Prone W to T demonstration

Lying Prone W to T
10
Standing Back Squeeze demonstration

Standing Back Squeeze
11
Cable Standing Row demonstration

Cable Standing Row
12
Cable Seated on Floor Row with Rope demonstration

Cable Seated on Floor Row with Rope

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 Squeeze trains

Primary Rhomboids Trapezius Middle Fibers

Secondary Deltoid Posterior Trapezius Upper Fibers

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