Best Advanced Pull Day Workouts With 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

1. Place a dumbbell on each side of a flat bench.
2. Kneel on the bench with your right knee and place your right hand on the bench's edge.
3. Keep your torso parallel to the ground and grab the dumbbell with your left hand, palm facing your torso.
4. Pull the dumbbell up to your side, engaging your back; exhale as you lift.
5. Pause briefly at the top, then lower the dumbbell back to the starting position.

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

1. Set a dumbbell at the head of a bench.
2. Get on your hands and knees with your knees under your hips and hands under your shoulders, gripping the bench.
3. Pick up the dumbbell with one hand, palm facing in.
4. Keep the same-side knee on the bench and the opposite-side hand gripping the bench.
5. Engage your core, lift your opposite leg straight back, in line with your body.
6. Pull the dumbbell up to your side, keeping your elbow close to your body.
7. Hold for a moment, then slowly lower the dumbbell back down.
8. Switch sides and repeat.

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

1. Lie flat on a bench, keeping your shoulder blades on it.
2. Hold the EZ-Bar above your chest with arms straight.
3. Bend your elbows to 90 degrees, keeping your triceps tight.
4. Lower the EZ-Bar behind your head with control.
5. Pull the EZ-Bar back over your chest using your back muscles.
6. Extend your arms to return to the starting position.

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

1. Lie on a flat bench with your shoulder blades touching it.
2. Grab the EZ-Bar with both hands above your chest, arms straight.
3. Bend your elbows to form a 90-degree angle, keeping your triceps tight.
4. Slowly lift the EZ-Bar over your head while keeping your arms steady.
5. Engage your back and triceps to bring the EZ-Bar back over your chest.