← All exercises

Superman W Alternative

12 substitute exercises that target the same muscles

1
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
2
Superman Row with Towel demonstration

Superman Row with Towel
3
Lying Around the World demonstration

Lying Around the World
4
Lying Prone W to Y demonstration

Lying Prone W to Y
5
W to Y Superman demonstration

W to Y Superman
6
Swing Back demonstration

Swing Back
7
Cable Seated Row demonstration

Cable Seated Row
8
Palm Press Back demonstration

Palm Press Back
9
Suspender Inverted Row demonstration

Suspender Inverted Row
10
Back Pec Stretch demonstration

Back Pec Stretch
11
Cable Standing Row demonstration

Cable Standing Row
12
Cable Seated on Floor Row with Rope demonstration

Cable Seated on Floor 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 Superman W trains

Primary Erector Spinae Rhomboids

Secondary Deltoid Posterior Gluteus Maximus Trapezius Lower Fibers Trapezius Middle Fibers

Your Best Workout Starts Here

Download Free on the App Store. No account needed. Works offline.

Download on the App Store

@2026. All Right Reserved.