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Superman W to Y 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
W to Y Superman demonstration

W to Y Superman
4
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
5
Kettlebell Deadlift demonstration

Kettlebell Deadlift
6
Glute Ham Developer Hip Extension demonstration

Glute Ham Developer Hip Extension
7
Barbell Rack Pull demonstration

Barbell Rack Pull
8
Bridge Pose Setu Bandhasana demonstration

Bridge Pose Setu Bandhasana
9
Smith Deadlift demonstration

Smith Deadlift
10
Lying Hyperextension Hold demonstration

Lying Hyperextension Hold
11
Barbell Reeves Deadlift demonstration

Barbell Reeves Deadlift
12
Resistance Band Floor Hyperextension demonstration

Resistance Band Floor Hyperextension

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 W to Y trains

Primary Erector Spinae Gluteus Maximus

Secondary Deltoid Posterior Hamstrings Trapezius Lower Fibers

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