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Prone Y Raise 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
Lying Prone A demonstration

Lying Prone A
5
Lying Prone Y Raise demonstration

Lying Prone Y Raise
6
Floor T Raise demonstration

Floor T Raise
7
Lying Rear Lateral Raise demonstration

Lying Rear Lateral Raise
8
Lying Around the World demonstration

Lying Around the World
9
Band Reverse Fly demonstration

Band Reverse Fly
10
Lying Prone T demonstration

Lying Prone T
11
Cable Crossover Reverse Fly demonstration

Cable Crossover Reverse Fly
12
Seated Pulse Back Squeeze demonstration

Seated Pulse 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 Prone Y Raise trains

Primary Deltoid Posterior Trapezius Lower Fibers

Secondary Infraspinatus Rhomboids Trapezius Middle Fibers

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