Seated Pulse Back Squeeze Alternative
12 substitute exercises that target the same muscles
Lying Prone W to Y
Palm Press Back
Cable Standing Face Pull (with Rope)
Floor T Raise
Cable Seated Face Pull (with Rope)
Cable One-Arm Lateral Bent-Over
Suspender Face Pull
Band Face Pull
Dumbbell Bent-Over Face Pull
Dumbbell Bent-Over Reverse Row
Dumbbell Prone Full Can Exercise
Cable Standing Rear Delt Row (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 Pulse Back Squeeze trains
Primary Deltoid Posterior Trapezius Middle Fibers
Secondary Rhomboids Trapezius Lower Fibers
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