Dorsi exercise library
Exercise alternatives, chosen by the job they need to do.
A replacement is useful only when it fits your goal and current constraints. Compare options by training effect, equipment, tradeoff, and first-session setup.
Published guides
Choose an exercise
Leg extension alternatives
Not having a leg-extension machine doesn't mean missing out on direct quad work. Choose the replacement by the job you need: stable quad volume, a home option, unilateral work, or a heavier supported squat.
4 options · videos · programming
Face pull alternatives
A face pull combines several jobs: rear-delt work, scapular retraction, and external rotation. The right substitute depends on which of those jobs your program actually needs.
4 options · videos · programming
Hip thrust alternatives
Replace the hip thrust by deciding whether you need loaded glute lockout, a hinge that trains the hamstrings too, or a unilateral exercise that fits limited equipment.
4 options · videos · programming
Leg press alternatives
The leg press offers stable, heavily loaded knee and hip extension. Replace it with the amount of support, unilateral work, and equipment your current session allows.
4 options · videos · programming
Deadlift alternatives
A deadlift can serve strength, posterior-chain hypertrophy, or simple hinge practice. Pick the alternative by the job you want to keep—not by finding a lift that merely looks similar.
4 options · videos · programming
Lat pulldown alternatives
Replace a lat pulldown by deciding what changed: the cable station is unavailable, you only have dumbbells, you need a different grip, or your plan can accept a more horizontal pull.
4 options · videos · programming
Bulgarian split squat alternatives
A Bulgarian split squat combines single-leg loading, rear-foot elevation, balance, and a long range of motion. Pick the replacement by the part you need to keep and the constraint you need to remove.
4 options · videos · programming
Pull-up alternatives
Replace pull-ups by separating two common problems: you cannot yet repeat enough bodyweight reps, or you do not have a bar. Those constraints call for different substitutes.
4 options · videos · programming
T-bar row alternatives
A T-bar row is a loadable horizontal pull, but the landmine setup, torso support, and handle are not always available. Choose the replacement by how much support and free-weight loading your plan needs.
4 options · videos · programming
Seated cable row alternatives
A seated cable row provides stable, repeatable horizontal pulling. Replace it by deciding whether you need chest support, heavy free-weight loading, a home dumbbell option, or another supported machine.
4 options · videos · programming
Leg curl alternatives
A leg curl trains the hamstrings through knee flexion. The best replacement depends on whether you need that same joint action, a machine-free option, or simply a productive hamstring slot.
4 options · videos · programming
Back extension alternatives
Back extensions can train a supported hip hinge, the glutes and hamstrings, or controlled trunk extension. Choose the replacement by the job your program assigns to the bench.
4 options · videos · programming
Cable glute kickback alternatives
This guide treats cable kickbacks as the glute exercise, not the triceps movement. Replace them by deciding whether you need isolated hip extension, heavier glute loading, or a cable-free unilateral option.
4 options · videos · programming
Romanian deadlift alternatives
An RDL combines a loaded hip hinge with substantial hamstring tension. Choose a replacement by whether the barbell, grip, hinge position, or the whole movement pattern is the constraint.
4 options · videos · programming
Barbell row alternatives
A barbell row trains a heavy horizontal pull while you hold a hip hinge. Replace it by deciding whether you need the same back stimulus with less lower-back demand, different equipment, or more stability.
4 options · videos · programming
Hanging leg raise alternatives
A hanging leg raise combines abdominal control, hip flexion, straight-leg leverage, and grip endurance. Choose the replacement by the part you need to keep and the reason hanging no longer fits.
4 options · videos · programming
Cable pull-through alternatives
A cable pull-through provides a standing hip hinge with continuous resistance and modest setup demands. Replace it by deciding whether you need a slower hypertrophy hinge, a glute-focused lockout, a dumbbell option, or an explosive movement.
4 options · videos · programming
Chest-supported row alternatives
Replacing a chest-supported row starts with one question: do you need to keep chest support, or just a horizontal pull? The reference video uses an incline bench and dumbbells. A padded row machine is another supported setup; cable, one-arm dumbbell, and inverted rows change how you support the torso.
4 options · videos · programming
Hammer curl alternatives
A hammer curl uses a neutral grip to train the elbow flexors with substantial brachialis and forearm involvement. Replace it by deciding whether you need the same grip, more support, a barbell option, or greater biceps emphasis.
4 options · videos · programming
Inverted row alternatives
An inverted row is a bodyweight horizontal pull that also asks the trunk and hips to hold a rigid line. Choose the replacement by whether you need less bodyweight difficulty, more support, minimal equipment, or a different pulling direction.
4 options · videos · programming
Hack squat alternatives
A hack squat supports the torso while the knees and hips move through a fixed squat path. Choose the replacement by whether you need machine stability, minimal equipment, free-weight specificity, or unilateral loading.
4 options · videos · programming
Landmine press alternatives
A landmine press creates a unilateral, upward-and-forward pressing path with the bar anchored at one end. Replace it by deciding whether you need one-arm loading, a similar angle, a kettlebell option, or a bilateral overhead press.
4 options · videos · programming
Lateral raise alternatives
A dumbbell lateral raise isolates shoulder abduction with little triceps involvement. Choose the replacement by whether you need continuous resistance, machine stability, unilateral loading, or a heavier compound option.
4 options · videos · programming
Tricep pushdown alternatives
A cable pushdown trains elbow extension with the upper arms close to the torso and resistance that is easy to scale. Replace it by deciding whether you need heavier pressing, an overhead long-head exercise, a lying extension, or a no-equipment option.
4 options · videos · programming
Pallof press alternatives
A Pallof press asks the trunk to resist rotation while the hands move away from the body. Choose the replacement by whether you need a static side hold, contralateral control, a plank challenge, or lower-load floor practice.
4 options · videos · programming