Superman Row Alternative
12 substitute exercises that target the same muscles
Bodyweight Good Morning Row
Swing Back
Superman Row with Towel
W to Y Superman
Back Pec Stretch
Cable Squat Row (with Rope Attachment)
Barbell One-Arm Side Deadlift
Lever T-Bar Row (Plate Loaded)
Lying Around the World
Wall Press and Twist
Rowing (with Rowing Machine)
Dumbbell Bent-Over Row Standing
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 trains
Primary Erector Spinae Latissimus Dorsi
Secondary Deltoid Posterior Gluteus Maximus Hamstrings Rhomboids Trapezius Lower Fibers
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