10 Best Skin The Cat Alternatives for Scapular Strength

The Skin The Cat is done hanging. Ranked closest by our scoring: the Inverted Row On Bench, the Inverted Row Bent Knees and the Elbow Lift - Reverse Push-up. Three harder versions, Front Lever Reps, the Back Lever and the Muscle-up (On Vertical Bar), are listed below as progressions rather than swaps.

Skin The CatWatch the Skin The Cat

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Skin The Cat

The steps for the Skin The Cat itself, so you can judge how close each substitute below really is.

Upper Back, with shoulders, core · Bodyweight · Intermediate · Compound

  1. Start by hanging from a bar with your arms fully extended and your body relaxed.
  2. Engage your core and lift your legs up, bringing your knees towards your chest.
  3. Continue to lift your legs up and over your head, allowing your body to pass through the arms.
  4. Once your legs are fully extended over your head, begin to lower them back down towards the starting position.
  5. As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again.
  6. Repeat for the desired number of repetitions.

The 10 Best Skin The Cat Alternatives

10 substitutes, ranked by how closely each one matches the Skin The Cat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Inverted Row On BenchPlay demonstration

    1. Inverted Row On Bench

    88% match

    Upper Back · Intermediate · Compound

    It uses the same equipment and still works the upper back.

    • Bodyweight
    How to perform it
    1. Set up a bench at a height that allows your body to hang freely underneath it.
    2. Lie face up on the ground with your head towards the bench.
    3. Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
    4. Position your body so that your heels are on the ground and your arms are fully extended.
    5. Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
    6. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Skin The Cat
    • Equipment: bodyweight only, the same as the Skin The Cat
    • Body position: hanging, the same as the Skin The Cat
  2. Inverted Row Bent KneesPlay demonstration

    2. Inverted Row Bent Knees

    87% match

    Upper Back · Beginner · Compound

    Pick this when you want an easier version that still works the upper back.

    • Bodyweight
    How to perform it
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: upper back, the same as the Skin The Cat
    • Equipment: bodyweight only, the same as the Skin The Cat
    • Body position: hanging, the same as the Skin The Cat
    • Balance: easier to stay steady on than the Skin The Cat
  3. Front Lever RepsPlay demonstration

    Progression

    3. Front Lever Reps

    85% match

    Upper Back · Advanced · Compound

    Pick this when you want a harder version that still works the upper back.

    • Bodyweight
    How to perform it
    1. Hang from a pull-up bar with an overhand grip, palms facing away from you.
    2. Engage your core and pull your shoulder blades down and back.
    3. Keeping your body straight, lift your legs up until they are parallel to the ground.
    4. Hold this position for as long as you can, aiming for 10-20 seconds.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Skin The Cat
    • Equipment: bodyweight only, the same as the Skin The Cat
    • Body position: hanging, the same as the Skin The Cat

  4. Progression

    4. Back Lever

    85% match

    Upper Back · Advanced · Compound

  5. Elbow Lift - Reverse Push-upPlay demonstration

    5. Elbow Lift - Reverse Push-up

    80% match

    Upper Back · Intermediate · Compound

    The same equipment, done lying on your back instead.

    • Bodyweight
    How to perform it
    1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
    2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
    3. Pause at the top for a moment, squeezing your upper back muscles.
    4. Slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Skin The Cat
    • Equipment: bodyweight only, the same as the Skin The Cat
    • Body position: lying on your back, not hanging
  6. ElevatorPlay demonstration

    6. Elevator

    79% match

    Upper Back · Intermediate · Compound

    Pick this when you want to work the upper back with less balance to manage.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Skin The Cat
    • Equipment: bodyweight only, the same as the Skin The Cat
    • Body position: standing, not hanging
    • Balance: easier to stay steady on than the Skin The Cat
  7. Rope ClimbPlay demonstration

    7. Rope Climb

    75% match

    Upper Back · Advanced · Compound

    A good swap when you have a rope to work with, and it still works the upper back.

    • Rope
    How to perform it
    1. Stand facing the rope with your feet shoulder-width apart.
    2. Grab the rope with both hands, palms facing towards you.
    3. Bend your knees slightly and engage your core.
    4. Begin pulling yourself up the rope by alternating hand-over-hand movements.
    5. Use your legs to assist in the upward movement.
    6. Continue climbing until you reach the desired height or the top of the rope.
    7. To descend, reverse the hand-over-hand movement while controlling your descent.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Skin The Cat
    • Equipment: bodyweight only, the same as the Skin The Cat
    • Body position: hanging, the same as the Skin The Cat

Skin The Cat FAQ

What muscles does Skin The Cat work?

Skin The Cat primarily trains the upper-back: lower and middle trapezius, rhomboids, posterior deltoids, and latissimus dorsi, with secondary rotator cuff activation for shoulder stability. Keep the scapula retracted and depressed through the motion to emphasize lower trap and rhomboid engagement and reduce unwanted glenohumeral shear.

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