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Seated Ballerina Alternative

12 substitute exercises that target the same muscles

1
Bodyweight Lying Prone Ys demonstration

Bodyweight Lying Prone Ys
2
Scapula Dips demonstration

Scapula Dips
3
Palm Press Back demonstration

Palm Press Back
4
Cable Seated Face Pull (with Rope) demonstration

Cable Seated Face Pull (with Rope)
5
Back Squeeze demonstration

Back Squeeze
6
Shoulders Rotation demonstration

Shoulders Rotation
7
Cheerleader Clap Backhand Swing demonstration

Cheerleader Clap Backhand Swing
8
Band Face Pull demonstration

Band Face Pull
9
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
10
Lying Prone W to Y demonstration

Lying Prone W to Y
11
Dumbbell Prone Full Can Exercise demonstration

Dumbbell Prone Full Can Exercise
12
Cable Standing Face Pull (with Rope) demonstration

Cable Standing Face Pull (with Rope)

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 Ballerina trains

Primary Trapezius Middle Fibers Trapezius Upper Fibers

Secondary Deltoid Posterior Rhomboids

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