Best Advanced Back Workouts With Flat Bench

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About

This workout incorporates a flat bench to optimize positioning for advanced-level exercises designed for back muscle development.

The bench serves as a versatile piece of equipment, enabling precision in movements when combined with free weights, cables, or bands.

The back muscles, including the latissimus dorsi, rhomboids, and trapezius, are targeted through a series of complex pulling and rowing exercises.

These advanced exercises require experienced lifters—typically with over four years of consistent training—to safely and effectively perform the high-intensity movements.

Adjustments to repetitions and weight are made based on individual capabilities, commonly incorporating compound routines to maximize engagement.

Adherence to correct technique is critical, promoting both strength and safety in the progression of your fitness journey.

The 4 Best Advanced Back Exercises with Flat Bench

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Dumbbell Row

    SETS LOGGED
    8,648,581
    Back Strength
    99 mScore
    Back
    Photo of Dumbbells
    Dumbbells
    Photo of Flat Bench
    Flat Bench

    The Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.

    How to do it

    The Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.

    Sets, Reps, Weight
    1
    8reps
    40lbs
    2
    8reps
    40lbs
    3
    8reps
    40lbs
    Full Video & Instructions

  • 2. Bird Dog Rows

    SETS LOGGED
    280,528
    Back Strength
    71 mScore
    Back
    Photo of Dumbbells
    Dumbbells
    Photo of Flat Bench
    Flat Bench

    Bird Dog Rows are a strength exercise that targets your back, core, and glutes. This move helps improve balance and stability by combining a rowing action with a Bird Dog position, making it great for building functional strength.

    How to do it

    Bird Dog Rows are a strength exercise that targets your back, core, and glutes. This move helps improve balance and stability by combining a rowing action with a Bird Dog position, making it great for building functional strength.

    Sets, Reps, Weight
    1
    8reps
    20lbs
    2
    8reps
    20lbs
    3
    8reps
    20lbs
    Full Video & Instructions

  • 3. EZ Bar PJR Pull Over

    SETS LOGGED
    29,847
    Back Strength
    68 mScore
    Back
    Photo of EZ Bar
    EZ Bar
    Photo of Flat Bench
    Flat Bench

    The EZ Bar PJR Pull Over is an exercise that works your lats, triceps, and chest. Using an EZ-Bar makes the grip more comfortable and helps stretch the muscles effectively, which is great for building upper body strength.

    How to do it

    The EZ Bar PJR Pull Over is an exercise that works your lats, triceps, and chest. Using an EZ-Bar makes the grip more comfortable and helps stretch the muscles effectively, which is great for building upper body strength.

    Full Video & Instructions

  • 4. EZ-Bar Pull Over

    SETS LOGGED
    45,133
    Back Strength
    68 mScore
    Back
    Photo of EZ Bar
    EZ Bar
    Photo of Flat Bench
    Flat Bench

    The EZ-Bar Pull Over is an effective exercise for building strength in the upper back and chest, while also working the shoulders and triceps. It uses an EZ-Bar which allows for a comfortable grip and helps maintain stability during the movement.

    How to do it

    The EZ-Bar Pull Over is an effective exercise for building strength in the upper back and chest, while also working the shoulders and triceps. It uses an EZ-Bar which allows for a comfortable grip and helps maintain stability during the movement.

    Full Video & Instructions

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