LiftsmithLying back hold alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the lying back hold, best matches first.
- Bench reach and rowTrains the lower back and upper back, same movement, needs dumbbells and flat bench.
- Back raise holdTrains the lower back, same movement, no equipment.
- Bird dogTrains the lower back, same movement, no equipment.
- Superman holdTrains the lower back, same movement, no equipment.
- Opposite reach hold on all foursTrains 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.
- Band seated rowTrains the upper back, needs resistance bands.
- Barbell rowTrains the upper back, needs barbell.
- Bent-over band rowTrains the upper back, needs resistance bands.
- Bent-over dumbbell rowTrains the upper back, needs dumbbells.
- Chest-supported dumbbell rowTrains the upper back, needs dumbbells and adjustable 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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