Superman W Alternative
12 substitute exercises that target the same muscles
Bodyweight Good Morning Row
Superman Row with Towel
Lying Prone W to Y
Lying Around the World
W to Y Superman
Swing Back
Palm Press Back
Cable Seated Row
Back Pec Stretch
Suspender Inverted Row
Lever Row (Plate Loaded)
Cable Standing Face Pull (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 Superman W trains
Primary Erector Spinae Rhomboids
Secondary Deltoid Posterior Gluteus Maximus Trapezius Lower Fibers Trapezius Middle Fibers
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