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Superman Row with Towel Alternative

12 substitute exercises that target the same muscles

1
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
2
Swing Back demonstration

Swing Back
3
Superman Row demonstration

Superman Row
4
Dumbbell Bent-Over Row demonstration

Dumbbell Bent-Over Row
5
Dumbbell Bent-Over Row Standing demonstration

Dumbbell Bent-Over Row Standing
6
Bent-Over Row demonstration

Bent-Over Row
7
Cable Standing Row demonstration

Cable Standing Row
8
Cable Seated on Floor Row with Rope demonstration

Cable Seated on Floor Row with Rope
9
Kettlebell Alternating Row demonstration

Kettlebell Alternating Row
10
Barbell Pendlay Row demonstration

Barbell Pendlay Row
11
Cable Seated Row demonstration

Cable Seated Row
12
Cable Elevated Row demonstration

Cable Elevated Row

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 Superman Row with Towel trains

Primary Erector Spinae Latissimus Dorsi Rhomboids

Secondary Deltoid Posterior Gluteus Maximus

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