Roll Middle Back Lying on Floor Alternative
12 substitute exercises that target the same muscles
Bodyweight Good Morning Row
Lying Around the World
Superman W
Superman Row with Towel
Roll Upper Back
Kneeling Back Rotation
Kneeling T Spine Mobility
Roll Thoracic Spine Lying on Floor
Barbell Deadlift
Barbell Rack Pull
Kettlebell Deadlift
Smith Deadlift
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 Middle Back Lying on Floor trains
Primary Erector Spinae
Secondary Rhomboids Trapezius Middle Fibers
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