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Lying Around the World Alternative

12 substitute exercises that target the same muscles

1
Lying Prone Y Raise demonstration

Lying Prone Y Raise
2
Cable Crossover Lateral Pulldown demonstration

Cable Crossover Lateral Pulldown
3
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
4
W to Y Superman demonstration

W to Y Superman
5
Cable Seated Row demonstration

Cable Seated Row
6
Lying Prone T demonstration

Lying Prone T
7
Lying Prone W to Y demonstration

Lying Prone W to Y
8
Suspender Inverted Row demonstration

Suspender Inverted Row
9
Swing Back demonstration

Swing Back
10
Barbell Paused Bent-Over Row demonstration

Barbell Paused Bent-Over Row
11
Floor T Raise demonstration

Floor T Raise
12
Superman W demonstration

Superman 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 Lying Around the World trains

Primary Erector Spinae Trapezius Lower Fibers Trapezius Middle Fibers

Secondary Deltoid Posterior Latissimus Dorsi Rhomboids

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