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Bodyweight Lying Prone Ys Alternative

12 substitute exercises that target the same muscles

1
Seated Ballerina demonstration

Seated Ballerina
2
Scapula Dips demonstration

Scapula Dips
3
Palm Press Back demonstration

Palm Press Back
4
Cable Seated Face Pull (with Rope) demonstration

Cable Seated Face Pull (with Rope)
5
Shoulders Rotation demonstration

Shoulders Rotation
6
Cheerleader Clap Backhand Swing demonstration

Cheerleader Clap Backhand Swing
7
Lying Prone W to Y demonstration

Lying Prone W to Y
8
Back Squeeze demonstration

Back Squeeze
9
Dumbbell Prone Full Can Exercise demonstration

Dumbbell Prone Full Can Exercise
10
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
11
Band Face Pull demonstration

Band Face Pull
12
Cable Standing Face Pull (with Rope) demonstration

Cable Standing Face Pull (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 Bodyweight Lying Prone Ys trains

Primary Trapezius Middle Fibers Trapezius Upper Fibers

Secondary Deltoid Posterior Erector Spinae Rhomboids

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