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Best Chest And Back Workouts With Ez Bar For Women

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About

The EZ Bar is a versatile piece of fitness equipment that features a bent design, allowing for varied and comfortable grips during exercises such as curls and tricep extensions.

Targeting the chest muscle group, which includes the pectoral muscles, is achieved through movements like presses and horizontal adduction, while back exercises, focusing on pulling motions, engage muscles such as the lats and rhomboids.

Combining chest and back workouts provides a balanced training approach by efficiently incorporating both push and pull maneuvers, ensuring comprehensive upper body development.

Exercises should be adapted for individual differences, with suggested values tailored to an average woman profile of 5'5" in height, weighing 140 lbs, and aged 34 years, understanding that adjustments may vary based on each individual's capabilities.

The 2 Best Chest and Back Exercises with EZ Bar for Women

Ranked By

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

  • 1. 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

  • 2. 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

Alternative Workouts

Alternative Chest and Back Workouts for Women

Alternative Workouts with EZ Bar for Women