Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Upward facing dog

Beginner

Upward facing dog is a isolation bodyweight exercise for the lower back, also working the front delts and chest.

What it works

Primary muscle

Lower back

Also works

Front deltsChest

Equipment
Bodyweight
Movement
Mobility
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Lie face down on the floor with your legs extended behind you.
  2. 2Place your hands on the floor next to your lower ribs, fingers pointing forward.
  3. 3Press your hands firmly into the floor and straighten your arms, lifting your torso and thighs off the ground.
  4. 4Roll your shoulders back and down, opening your chest and lifting your gaze towards the ceiling.
  5. 5Hold this position for a few breaths, then slowly lower your body back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Exercise ball hugOther
  • SphinxBodyweight
  • Standing pelvic tiltBodyweight
  • Two toe touchBodyweight
Logged today · 1 min restUpward facing dog

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Back exercises

  • Alternate lateral pulldownCable
  • Archer pull upBodyweight
  • Assisted parallel close grip pull-upMachine
  • Assisted pull-upMachine
  • Assisted standing chin-upMachine
  • Assisted standing pull-upMachine