Best Advanced Pull Day Workouts With Flat Bench

About

This advanced pull-day workout integrates various compound and isolation exercises focused on developing the back and biceps.

Utilizing a flat bench enhances positioning for optimal engagement while performing movements with free weights, cables, or bands.

Exercises include vertical pulls like pull-ups and horizontal pulls such as rows, which are vital for functional strength development.

Depending on individual capability, experienced individuals (over 4 years of dedicated training) should adapt repetitions and weights to align with their goals.

A PPL (Push-Pull-Leg) workout split effectively structures training sessions for balanced muscle growth.

Progression is achieved through mastery of advanced techniques and movements.

Workout 1

Back

The 4 Best Advanced Pull Day 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
Dumbbells
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
Dumbbells
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
EZ Bar
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
EZ Bar
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

Best Advanced Pull Day Workouts With Flat Bench

About

Workout 1

Back

Dumbbell Row

Bird Dog Rows

EZ Bar PJR Pull Over

EZ-Bar Pull Over

Take the guesswork out of training.

The 4 Best Advanced Pull Day Exercises with Flat Bench

1. Dumbbell Row

How to do it

2. Bird Dog Rows

How to do it

3. EZ Bar PJR Pull Over

How to do it

4. EZ-Bar Pull Over

How to do it

Alternative Workouts

Alternative Advanced Pull Day Workouts

Alternative Advanced Workouts with Flat Bench

Alternative Pull Day Workouts with Flat Bench