Best Beginner Pull Day Workouts With Flat Bench
About
This workout incorporates accessible movements suitable for beginners, focusing on pull exercises that engage major muscle groups such as the back and biceps.
It utilizes the flat bench to enhance exercise variety and form precision, contributing to overall effectiveness.
Pull day regimens typically include horizontal motions like rows and vertical motions such as pull-ups, arranged to maximize functional strength.
Beginners, identified as having less than one year of training experience, benefit from reduced weights during exercises, facilitating proper form development and adaptation.
This approach embraces simplicity while providing a platform for significant fitness progression, fitting well within a broader training framework such as the Push-Pull-Legs (PPL) routine.
Workout 1
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Generate My PlanThe 3 Best Beginner Pull Day 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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