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Pulse Row Alternative

12 substitute exercises that target the same muscles

1
Lying Prone W to Y demonstration

Lying Prone W to Y
2
Palm Press Back demonstration

Palm Press Back
3
Cable Standing Face Pull (with Rope) demonstration

Cable Standing Face Pull (with Rope)
4
Cable Seated Face Pull (with Rope) demonstration

Cable Seated Face Pull (with Rope)
5
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
6
Superman W demonstration

Superman W
7
Cable Standing Row demonstration

Cable Standing Row
8
Lying Rear Lateral Raise demonstration

Lying Rear Lateral Raise
9
Cable Seated on Floor Row with Rope demonstration

Cable Seated on Floor Row with Rope
10
Dumbbell Bent-Over Row demonstration

Dumbbell Bent-Over Row
11
Lying Prone W demonstration

Lying Prone W
12
Back Squeeze demonstration

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 Pulse Row trains

Primary Rhomboids

Secondary Deltoid Posterior Erector Spinae Trapezius Middle Fibers

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