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Back Lever Alternative

12 substitute exercises that target the same muscles

1
Bodyweight Muscle-Up demonstration

Bodyweight Muscle-Up
2
Muscle-Up demonstration

Muscle-Up
3
Plank Push-Up Row demonstration

Plank Push-Up Row
4
Dumbbell Straight Arm Pullover demonstration

Dumbbell Straight Arm Pullover
5
Barbell Pullover demonstration

Barbell Pullover
6
Dumbbell Lying Pullover on Exercise Ball demonstration

Dumbbell Lying Pullover on Exercise Ball
7
Dumbbell Pullover on Exercise Ball demonstration

Dumbbell Pullover on Exercise Ball
8
Dumbbell Pullover Hip Extension on Exercise Ball demonstration

Dumbbell Pullover Hip Extension on Exercise Ball
9
Chest Pullover demonstration

Chest Pullover
10
Bottle Weighted Pullover demonstration

Bottle Weighted Pullover
11
Kettlebell Pullover demonstration

Kettlebell Pullover
12
Dumbbell Pullover demonstration

Dumbbell Pullover

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Back Lever trains

Primary Latissimus Dorsi Pectoralis Major Sternal Head

Secondary Deltoid Anterior Erector Spinae Triceps Brachii

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