Best Back Workouts With Flat Bench To Build Muscle Mass
About
Explore a comprehensive workout targeting the back muscle group, emphasizing growth and building size.
Utilizing a flat bench integrates various exercises to position the body effectively, enhancing the benefits of supplementary equipment like free weights or cables.
A focus on hypertrophy leverages compound movements for engaging multiple muscle groups and isolation techniques for targeted development.
Reps and weight are tailored to your individual capacity, taking into consideration height, weight, and age variations.
Incorporate this routine for efficient and structured muscle-building results.
Workout 1
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Generate My PlanThe 4 Best Back Exercises with Flat Bench to Build Muscle Mass
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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, Weight18reps35lbs28reps35lbs38reps35lbs2. 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, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs3. 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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