10 Best Skin The Cat Alternatives for Scapular Strength

Ranked 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. Open "How to perform this exercise" on a card for 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. Best match

   Play demonstration

   1. Inverted Row On Bench

   88% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   2. Inverted Row Bent Knees

   87% match

   • Upper Back
   • Bodyweight
   • Beginner
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   Progression

   3. Front Lever Reps

   85% match

   • Upper Back
   • Bodyweight
   • Advanced
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   Progression

   4. Back Lever

   85% match

   • Upper Back
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
   2. Engage your core and pull your shoulder blades down and back.
   3. Bend your knees and tuck them towards your chest.
   4. Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
   5. Hold this position for a few seconds, then 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
5. Play demonstration

   5. Elbow Lift - Reverse Push-up

   80% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   The same equipment, done lying on your back instead.

   How to perform this exercise

   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. Play demonstration

   6. Elevator

   79% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   7. Rope Climb

   75% match

   • Upper Back
   • Rope
   • Advanced
   • Compound

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

   How to perform this exercise

   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
8. Play demonstration

   Progression

   8. Muscle-up (On Vertical Bar)

   74% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.
   2. Engage your core and pull your body up towards the bar, leading with your chest.
   3. As you pull yourself up, lean back slightly and bring your elbows towards your sides.
   4. Continue pulling until your chest reaches the bar and your elbows are fully bent.
   5. Pause for a moment at the top, then slowly lower yourself 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: lats, not upper back
   • Equipment: bodyweight only, the same as the Skin The Cat
   • Body position: hanging, the same as the Skin The Cat
9. Play demonstration

   9. London Bridge

   73% match

   • Upper Back
   • Rope
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach the rope to a high anchor point.
   2. Stand facing away from the anchor point with your feet shoulder-width apart.
   3. Grasp the rope with an overhand grip, palms facing down.
   4. Lean forward slightly, keeping your back straight and core engaged.
   5. Pull the rope towards your body, squeezing your shoulder blades together.
   6. Pause for a moment at the peak of the movement, then slowly release the tension and return 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: a suspension trainer, not bodyweight only
   • Body position: standing, not hanging
   • Balance: easier to stay steady on than the Skin The Cat
10. Play demonstration

    10. Cable Upper Row

    72% match

    • Upper Back
    • Cable
    • Intermediate
    • Compound

    How to perform this exercise

    1. Attach a straight bar to a cable machine at chest height.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
    4. Keep your back straight and your core engaged.
    5. Pull the bar towards your upper chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement.
    7. Slowly release the bar back to the starting position.
    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: a cable, not bodyweight only
    • Body position: standing, not hanging
    • Balance: easier to stay steady on than the Skin The Cat