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Seated Behind Back Raise Alternative

12 substitute exercises that target the same muscles

1
Palm Press Back demonstration

Palm Press Back
2
Cable Standing Face Pull (with Rope) demonstration

Cable Standing Face Pull (with Rope)
3
Prone Y Raise demonstration

Prone Y Raise
4
Floor T Raise demonstration

Floor T Raise
5
Band Face Pull demonstration

Band Face Pull
6
Cable Seated Face Pull (with Rope) demonstration

Cable Seated Face Pull (with Rope)
7
Lying Prone W to Y demonstration

Lying Prone W to Y
8
Dumbbell Bent-Over Face Pull demonstration

Dumbbell Bent-Over Face Pull
9
Bodyweight Bent-Over Rear Delt Fly demonstration

Bodyweight Bent-Over Rear Delt Fly
10
Seated Pulse Back Squeeze demonstration

Seated Pulse Back Squeeze
11
Dumbbell Rear Lateral Raise demonstration

Dumbbell Rear Lateral Raise
12
Cable One-Arm Lateral Bent-Over demonstration

Cable One-Arm Lateral Bent-Over

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 Behind Back Raise trains

Primary Deltoid Posterior

Secondary Infraspinatus Teres Minor Trapezius Lower Fibers Trapezius Middle Fibers

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