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Lying Prone W to T Alternative

12 substitute exercises that target the same muscles

1
Palm Press Back demonstration

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

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

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

Cable Seated 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
Standing Back Squeeze demonstration

Standing Back Squeeze
10
Back Squeeze demonstration

Back Squeeze
11
Cable Seated Row demonstration

Cable Seated Row
12
Suspender Inverted Row demonstration

Suspender Inverted Row

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 W to T trains

Primary Rhomboids Trapezius Middle Fibers

Secondary Deltoid Posterior Infraspinatus Trapezius Lower Fibers

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