Best Pull Day Workouts With Flat Bench

About

Flat benches serve as supplemental equipment, enhancing exercise variety by enabling the integration of free weights, cables, or resistance bands for targeted muscle engagement.

Pull exercises consist of movements such as Rows and Pull-Ups that prioritize the activation of the back and biceps.

Incorporating compound and isolation exercises ensures a comprehensive approach to building strength and endurance in these muscle groups.

This workout aligns well with those practicing a Push Pull Legs (PPL) routine for a balanced and effective training regimen.

Workout 1

Back

The 4 Best Pull Day Exercises with Flat Bench

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

1. Dumbbell Row
SETS LOGGED
8,648,581
Back Strength
99 mScore
Back
Dumbbells
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
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, Weight
1
8reps
35lbs
2
8reps
35lbs
3
8reps
35lbs
Full Video & Instructions
2. Bird Dog Rows
SETS LOGGED
280,528
Back Strength
71 mScore
Back
Dumbbells
Flat Bench
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.
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, Weight
1
8reps
17.5lbs
2
8reps
17.5lbs
3
8reps
17.5lbs
Full Video & Instructions
3. EZ Bar PJR Pull Over
SETS LOGGED
29,847
Back Strength
68 mScore
Back
EZ Bar
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
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.
Full Video & Instructions
4. EZ-Bar Pull Over
SETS LOGGED
45,133
Back Strength
68 mScore
Back
EZ Bar
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
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.
Full Video & Instructions

Best Pull Day Workouts With Flat Bench

About

Workout 1

Back

Dumbbell Row

Bird Dog Rows

EZ Bar PJR Pull Over

EZ-Bar Pull Over

Take the guesswork out of training.

The 4 Best Pull Day Exercises with Flat Bench

1. Dumbbell Row

How to do it

2. Bird Dog Rows

How to do it

3. EZ Bar PJR Pull Over

How to do it

4. EZ-Bar Pull Over

How to do it

Alternative Workouts

Alternative Workouts with Flat Bench

Alternative Pull Day Workouts

Alternative Pull Day Workouts with Flat Bench