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Roll Kneeling Upper Back Rotation Alternative

12 substitute exercises that target the same muscles

1
Bent-Over Row demonstration

Bent-Over Row
2
Trap Bar Bent-Over Row demonstration

Trap Bar Bent-Over Row
3
Barbell Pendlay Row demonstration

Barbell Pendlay Row
4
Cable Elevated Row demonstration

Cable Elevated Row
5
Suspender Inverted Row demonstration

Suspender Inverted Row
6
Cable Seated Row demonstration

Cable Seated Row
7
Lever Row (Plate Loaded) demonstration

Lever Row (Plate Loaded)
8
Dumbbell Bent-Over Row demonstration

Dumbbell Bent-Over Row
9
Barbell Paused Bent-Over Row demonstration

Barbell Paused Bent-Over Row
10
Kettlebell Bent-Over Row demonstration

Kettlebell Bent-Over Row
11
Cable Seated Row with V-Bar demonstration

Cable Seated Row with V-Bar
12
Cable Standing Row demonstration

Cable Standing Row

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 Roll Kneeling Upper Back Rotation trains

Primary Rhomboids Trapezius Middle Fibers

Secondary Erector Spinae Latissimus Dorsi Serratus Anterior

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