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Lying Prone T Alternative

12 substitute exercises that target the same muscles

1
Lying Around the World demonstration

Lying Around the World
2
Lying Prone Y Raise demonstration

Lying Prone Y Raise
3
Cable Crossover Lateral Pulldown demonstration

Cable Crossover Lateral Pulldown
4
Lever Pronated Grip Seated Scapular Retraction Shrug (Plate Loaded) demonstration

Lever Pronated Grip Seated Scapular Retraction Shrug (Plate Loaded)
5
Scapula Dips demonstration

Scapula Dips
6
Lying Prone W to Y demonstration

Lying Prone W to Y
7
Palm Press Back demonstration

Palm Press Back
8
Cable Standing Face Pull (with Rope) demonstration

Cable Standing Face Pull (with Rope)
9
Floor T Raise demonstration

Floor T Raise
10
Lying Prone W demonstration

Lying Prone W
11
Seated Back Squeeze demonstration

Seated Back Squeeze
12
Lying Prone W to T demonstration

Lying Prone W to T

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 Prone T trains

Primary Trapezius Lower Fibers Trapezius Middle Fibers

Secondary Deltoid Posterior Rhomboids

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