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Seated Back Squeeze 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
Lying Prone W demonstration

Lying Prone W
5
Cable Seated Face Pull (with Rope) demonstration

Cable Seated Face Pull (with Rope)
6
Lying Prone W to T demonstration

Lying Prone W to T
7
Back Squeeze demonstration

Back Squeeze
8
Cable Seated Row demonstration

Cable Seated Row
9
Thread the Needle Pose demonstration

Thread the Needle Pose
10
Lying Floor Row with Bent Knee demonstration

Lying Floor Row with Bent Knee
11
Suspender Inverted Row demonstration

Suspender Inverted Row
12
Lever Pronated Grip Seated Row (Plate Loaded) demonstration

Lever Pronated Grip Seated Row (Plate Loaded)

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 Seated Back Squeeze trains

Primary Rhomboids Trapezius Middle Fibers

Secondary Deltoid Posterior Trapezius Lower Fibers

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