Liftsmith

Ball slam alternatives

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

  1. Renegade rowTrains the lats and abs, needs dumbbells.
  2. Assisted pull-up machineTrains the lats, needs assisted pull-up machine.
  3. Band lat pulldownTrains the lats, needs resistance bands.
  4. Band seated rowTrains the lats, needs resistance bands.
  5. Band-assisted pull-upTrains the lats, needs pull-up bar and resistance bands.
  6. Barbell rowTrains the lats, needs barbell.
  7. Bird dogTrains the abs, no equipment.
  8. Chest-supported dumbbell rowTrains the lats, needs dumbbells and adjustable bench.
  9. Chin-upTrains the lats, needs pull-up bar.
  10. Close-grip pulldownTrains the lats, needs lat pulldown.
  11. Doorway towel rowTrains the lats, no equipment.
  12. Inverted rowTrains the lats, needs squat rack and barbell.

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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