Best Pull Day Workouts With Flat Bench For Women
About
This workout emphasizes effective pull day exercises for women, utilizing the flat bench to maximize results.
Pull movements involve both horizontal and vertical scoops, primarily engaging the back and biceps muscle groups.
Benches serve as versatile tools, enabling optimal positioning to enhance exercise effectiveness when combined with equipment like free weights, cables, or bands.
Exercise preferences and adjustments for women consider generalized differences, tailoring repetitions and weights to average ranges (5'5", 140 lbs, 34 years old), while noting individual variation.
This structured workout aligns with common PPL (Push, Pull, Legs) training routines.
Execute with proper form to ensure the best outcomes.
Workout 1
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Generate My PlanThe 4 Best Pull Day Exercises with Flat Bench for Women
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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, Weight18reps20lbs28reps20lbs38reps20lbs2. 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs3. 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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