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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 Prone W to T demonstration

Lying Prone W to T
6
Lying Rear Lateral Raise demonstration

Lying Rear Lateral Raise
7
Lying Prone W demonstration

Lying Prone W
8
Seated Pulse Back Squeeze demonstration

Seated Pulse Back Squeeze
9
Cable Seated Row demonstration

Cable Seated Row
10
Seated Back Squeeze demonstration

Seated Back Squeeze
11
Suspender Inverted Row demonstration

Suspender Inverted Row
12
Suspender Face Pull demonstration

Suspender Face Pull

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

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