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Arch Hold — back exercise in the LIFTAG library

Arch Hold

Time

Engage the glutes and upper back, then lift the chest, arms, and thighs slightly from the floor to create a long, even arch. The arch hold is an isometric body-line drill for the spinal extensors, glutes, hamstrings, and posterior shoulders, often paired with hollow-body work. Begin with arms beside the body or lift only the upper or lower half. Use a modest range and stop if the lower back feels pinched.

IN THE APP

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Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Arch Hold.

FOUND ON THESE MACHINES

HOW TO DO ARCH HOLD

  1. Lie face down with legs straight and arms extended overhead or placed in an easier position.
  2. Keep the neck aligned with the spine, reach away through fingers and toes, and breathe without forcing maximum height from the lower back.

FREQUENTLY ASKED QUESTIONS

Open Arch Hold in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as time. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

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