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Lever Pronated Grip Seated Scapular Retraction Shrug (Plate Loaded) Alternative

12 substitute exercises that target the same muscles

1
Scapula Dips demonstration

Scapula Dips
2
Lying Around the World demonstration

Lying Around the World
3
Lying Prone T demonstration

Lying Prone T
4
Lying Prone Y Raise demonstration

Lying Prone Y Raise
5
Cable Crossover Lateral Pulldown demonstration

Cable Crossover Lateral Pulldown
6
Lever Pronated Grip Seated Row (Plate Loaded) demonstration

Lever Pronated Grip Seated Row (Plate Loaded)
7
Barbell Paused Bent-Over Row demonstration

Barbell Paused Bent-Over Row
8
Cable Wide-Grip Rear Pulldown Behind Neck demonstration

Cable Wide-Grip Rear Pulldown Behind Neck
9
Palm Press Back demonstration

Palm Press Back
10
Cable Standing Face Pull (with Rope) demonstration

Cable Standing Face Pull (with Rope)
11
Lying Prone W to T demonstration

Lying Prone W to T
12
Lying Prone W demonstration

Lying Prone W

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 Lever Pronated Grip Seated Scapular Retraction Shrug (Plate Loaded) trains

Primary Trapezius Lower Fibers Trapezius Middle Fibers

Secondary Levator Scapulae Rhomboids

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