Best Advanced Back Workouts With Flat Bench
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.
Workout 1
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Generate My PlanThe 4 Best Advanced Back Exercises with Flat Bench
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1. Dumbbell Row
SETS LOGGED8,648,581Back Strength99 mScoreBack
Dumbbells
Flat BenchThe 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, Weight18reps40lbs28reps40lbs38reps40lbs2. Bird Dog Rows
SETS LOGGED280,528Back Strength71 mScoreBackDumbbellsFlat BenchBird 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, Weight18reps20lbs28reps20lbs38reps20lbs3. EZ Bar PJR Pull Over
SETS LOGGED29,847Back Strength68 mScoreBack
EZ BarFlat BenchThe 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.
4. EZ-Bar Pull Over
SETS LOGGED45,133Back Strength68 mScoreBackEZ BarFlat BenchThe 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.
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