Palm Press Back Alternative
12 substitute exercises that target the same muscles
Cable Standing Face Pull (with Rope)
Cable Seated Face Pull (with Rope)
Lying Prone W to Y
Lying Prone W to T
Cable Crossover Reverse Fly
Chest Pull Back
Band Face Pull
Dumbbell Bent-Over Face Pull
Thread the Needle Pose
Lever Seated Reverse Fly
Standing Back Squeeze
Rear Fly Stepback
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 Palm Press Back trains
Primary Deltoid Posterior Rhomboids Trapezius Middle Fibers
Secondary Infraspinatus Teres Minor Trapezius Lower Fibers Trapezius Upper Fibers
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.