Roll Upper Back Alternative
12 substitute exercises that target the same muscles
Superman W
Lying Around the World
Bodyweight Good Morning Row
Kneeling Back Rotation
Barbell Snatch Pull
Roll Middle Back Lying on Floor
Superman Row with Towel
Barbell Clean Deadlift
Kneeling T Spine Mobility
Barbell Pause Deadlift
Locust Pose
Barbell Deadlift from Deficit
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 Upper Back trains
Primary Erector Spinae
Secondary Rhomboids Trapezius Middle Fibers Trapezius Upper Fibers
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