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Roll Shoulder Blade Reach Lying on Floor Alternative

12 substitute exercises that target the same muscles

1
Scapular Slide Back to Wall demonstration

Scapular Slide Back to Wall
2
Roll Kneeling Upper Back Rotation demonstration

Roll Kneeling Upper Back Rotation
3
Scapula Push-Up demonstration

Scapula Push-Up
4
Palm Press Back demonstration

Palm Press Back
5
Lying Prone W to T demonstration

Lying Prone W to T
6
Lying Prone W demonstration

Lying Prone W
7
Seated Back Squeeze demonstration

Seated Back Squeeze
8
Lying Prone A demonstration

Lying Prone A
9
Lying Prone W to Y demonstration

Lying Prone W to Y
10
Barbell Paused Bent-Over Row demonstration

Barbell Paused Bent-Over Row
11
Thread the Needle Pose demonstration

Thread the Needle Pose
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 Roll Shoulder Blade Reach Lying on Floor trains

Primary Rhomboids Serratus Anterior

Secondary Trapezius Lower Fibers Trapezius Middle Fibers

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