Swing Back Alternative
12 substitute exercises that target the same muscles
Bodyweight Good Morning Row
W to Y Superman
Cable Squat Row (with Rope Attachment)
Superman Row
Rowing (with Rowing Machine)
Barbell Pause Deadlift
Kettlebell Deadlift
Scorpion Stretch
Barbell One-Arm Side Deadlift
Superman Row with Towel
Superman W to Y
Barbell Rack Pull
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 Swing Back trains
Primary Deltoid Posterior Erector Spinae Gluteus Maximus Latissimus Dorsi
Secondary Gluteus Medius Hamstrings Trapezius Lower Fibers Trapezius Middle Fibers
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