LiftsmithBench reach and row alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the bench reach and row, best matches first.
- Lying back holdTrains the lower back and upper back, same movement, no equipment.
- Back raise holdTrains the lower back, same movement, no equipment.
- Bird dogTrains the lower back, same movement, no equipment.
- Opposite reach hold on all foursTrains the lower back, same movement, no equipment.
- Superman holdTrains the lower back, same movement, no equipment.
- Back extension holdTrains the lower back, needs flat bench.
- Band good morningTrains the lower back, needs resistance bands.
- Chest-supported dumbbell rowTrains the upper back, needs dumbbells and adjustable bench.
- Face-down leg liftTrains the lower back, no equipment.
- Feet-up inverted rowTrains the upper back, needs squat rack and barbell.
- Good morningTrains the lower back, needs barbell and squat rack.
- Kettlebell good morningTrains the lower back, needs kettlebells.
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.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever