Liftsmith

Back extension hold alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the back extension hold, best matches first.

  1. Back extensionTrains the lower back, same movement.
  2. Band good morningTrains the lower back, same movement, needs resistance bands.
  3. Bench reverse hyperTrains the lower back, same movement.
  4. Good morningTrains the lower back, same movement, needs barbell and squat rack.
  5. Kettlebell good morningTrains the lower back, same movement, needs kettlebells.
  6. Seated good morningTrains the lower back, same movement, needs barbell, squat rack and flat bench.
  7. Smith machine good morningTrains the lower back, same movement, needs smith machine.
  8. Weighted back extensionTrains the lower back, same movement, needs flat bench and dumbbells.
  9. DeadliftTrains the lower back, same movement, needs barbell.
  10. Paused deadliftTrains the lower back, same movement, needs barbell.
  11. Back raise holdTrains the lower back, no equipment.
  12. Bench reach and rowTrains the lower back, needs dumbbells and flat bench.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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