LiftsmithUpper back exercises with flat bench
The upper back (rhomboids and mid traps) squeezes your shoulder blades together, for posture and big rows. These 3 exercises train it with flat bench. See every upper back exercise or everything you can do with flat bench.
- One-arm dumbbell rowDumbbells and Flat benchOne hand and knee on the bench, back flat.
- Seal rowBarbell, Flat bench and Plyo box or stepLie face down on a raised bench, bar underneath.
- Bench reach and rowDumbbells and Flat benchOne knee and hand on a bench, other hand holding a dumbbell.
Build your upper back with the kit you have
Liftsmith picks from these exercises when your upper back have recovered, and moves the weight or reps forward every session.
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