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Best Beginner Back Workouts With Flat Bench

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About

This workout incorporates effective beginner-friendly back exercises using a flat bench to support and enhance your fitness routine.

The flat bench provides stability and positions the body optimally for performing these movements, often in combination with other equipment like free weights or resistance bands.

Designed for individuals with less than one year of workout experience, the exercises ensure manageable risk while promoting strength development.

The targeted back muscle group, responsible for pulling and shoulder movements, benefits greatly from rows, pull-ups, and similar exercises included in the routine.

Additionally, weights and repetitions are adjusted for beginners, emphasizing learning proper form while delivering a challenging workout.

The 3 Best Beginner Back Exercises with Flat Bench

Ranked By

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

  • 1. Dumbbell Row

    Dumbbell Row demonstration video — proper form for this exercise.
    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

    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.
    Sets, Reps, Weight
    1
    8reps
    30lbs
    2
    8reps
    30lbs
    3
    8reps
    30lbs
    Full Video & Instructions

  • 2. EZ Bar PJR Pull Over

    EZ Bar PJR Pull Over demonstration video — proper form for this exercise.
    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

    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.
    Full Video & Instructions

  • 3. EZ-Bar Pull Over

    EZ-Bar Pull Over demonstration video — proper form for this exercise.
    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

    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.
    Full Video & Instructions

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