LiftsmithLying back hold
A isolation exercise for the lower back and upper back, with help from the glutes, rear delts. Equipment: no equipment.
Orbit
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WorksLower backUpper backGlutesRear delts
Drag to turn the figure. The highlighted muscles are the ones doing the work.
How to do it
- Setup: Lie face down, arms by your sides, palms turned out.
- Lift the chest and squeeze the shoulder blades together
- Hold, looking at the floor
Muscles worked
Equipment
None. You can do it anywhere. See more exercises by equipment.
Alternatives
Exercises that train the same main muscles. See all lying back hold alternatives.
More lower back exercises
Put the lying back hold in a plan that adapts
Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.
- ✓ 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