Lying Prone Y Raise Alternative
12 substitute exercises that target the same muscles
Lying Around the World
Lying Prone T
Cable Crossover Lateral Pulldown
Lying Prone W to Y
Lever Pronated Grip Seated Scapular Retraction Shrug (Plate Loaded)
Scapula Dips
Palm Press Back
Floor T Raise
Cable Standing Face Pull (with Rope)
Lying Prone W
Cable Seated Row
Seated Back Squeeze
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 Y Raise trains
Primary Trapezius Lower Fibers Trapezius Middle Fibers
Secondary Deltoid Posterior Erector Spinae Rhomboids
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