Best Beginner Back Workouts With Flat Bench
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.
Workout 1
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Generate My PlanThe 3 Best Beginner 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, Weight18reps30lbs28reps30lbs38reps30lbs2. 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.
3. 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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