W to Y Superman Alternative
12 substitute exercises that target the same muscles
Bodyweight Good Morning Row
Swing Back
Barbell Rack Pull
Glute Ham Developer Hip Extension
Smith Deadlift
Resistance Band Floor Hyperextension
Kettlebell Swing
Superman W to Y
Barbell Reeves Deadlift
Dumbbell Romanian Deadlift
Alternating Superman
Barbell Pause Deadlift
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 W to Y Superman trains
Primary Erector Spinae Gluteus Maximus Trapezius Lower Fibers
Secondary Deltoid Posterior Hamstrings Latissimus Dorsi Rhomboids Triceps Brachii
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