Suspender Forward Lunge with Rear Fly Alternative
12 substitute exercises that target the same muscles
Barbell Pause Deadlift
Cable Squat Row (with Rope Attachment)
Barbell Deadlift
Barbell One-Arm Side Deadlift
Kettlebell Swing
Barbell Clean Deadlift
Deadlift
Rowing (with Rowing Machine)
Walking on Elliptical Machine
Swing Back
Barbell Paused Sumo Deadlift
Barbell Power Clean
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 Suspender Forward Lunge with Rear Fly trains
Primary Deltoid Posterior Gluteus Maximus Quadriceps
Secondary Erector Spinae Hamstrings Rhomboids
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