← All exercises

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

Cable Seated Face Pull (with Rope)
4
Floor T Raise demonstration

Floor T Raise
5
Lying Rear Lateral Raise demonstration

Lying Rear Lateral Raise
6
Lying Prone W demonstration

Lying Prone W
7
Cable Seated Row demonstration

Cable Seated Row
8
Seated Back Squeeze demonstration

Seated Back Squeeze
9
Lying Prone W to T demonstration

Lying Prone W to T
10
Suspender Inverted Row demonstration

Suspender Inverted Row
11
Seated Pulse Back Squeeze demonstration

Seated Pulse Back Squeeze
12
Cable Standing Row demonstration

Cable Standing 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 Y trains

Primary Deltoid Posterior Rhomboids Trapezius Middle Fibers

Secondary Erector Spinae Trapezius Lower Fibers

Your Best Workout Starts Here

Download Free on the App Store. No account needed. Works offline.

Download on the App Store

@2026. All Right Reserved.