July 23, 2024

Boost Your Back Strength with These Gym Bench Exercises

1. Dumbbell Rows

Start by placing your right knee and right hand on the bench while holding a dumbbell in your left hand. Keep your back straight and lift the dumbbell towards your chest, squeezing your shoulder blades together. Lower the weight with control and repeat on the other side. This exercise targets your lats, traps, and rhomboids.

2. Incline Bench Pull-Ups

Place an incline bench at a 45-degree angle and position yourself facing upwards with your feet on the floor. Grab the bar with an overhand grip, slightly wider than shoulder-width apart. Pull your chest towards the bar and squeeze your shoulder blades together. Lower yourself back down and repeat. This exercise targets your upper back and biceps.

3. Reverse Grip Bent-Over Rows

Stand with your feet shoulder-width apart and hold a barbell with an underhand grip. Bend forward at the hips, keeping your back straight, and let the bar hang in front of you. Pull the bar towards your abdomen, squeezing your shoulder blades together. Lower the bar with control and repeat. This exercise targets your lats, rhomboids, and biceps.

4. Bench Press with Resistance Band

Attach a resistance band to the bench and lie down with your back on the bench, feet flat on the floor. Grab the resistance band and hold it with your hands at shoulder-width apart. Push the band up, extending your arms fully, and then lower it back down with control. This exercise targets your chest, shoulders, and triceps.

5. Single-Arm Dumbbell Bench Rows

Position your right knee and right hand on the bench, holding a dumbbell in your left hand. Keep your back straight and lift the dumbbell towards your chest, squeezing your shoulder blades together. Lower the weight with control and repeat on the other side. This exercise targets your lats, traps, and rhomboids.

6. Bench Dips

Sit on the edge of the bench with your hands on the edge, fingers facing forward. Slide your butt off the bench and lower your body towards the floor by bending your elbows. Push yourself back up to the starting position and repeat. This exercise targets your triceps and shoulders.

7. Incline Bench Pull-Overs

Lie face-up on an incline bench with your feet flat on the floor. Hold a dumbbell with both hands above your chest, arms extended. Lower the dumbbell behind your head, keeping your arms straight, until you feel a stretch in your lats. Raise the dumbbell back up to the starting position and repeat. This exercise targets your lats and chest.

8. Seated Cable Rows

Sit on a bench facing a cable machine with your feet on the platform and knees slightly bent. Grab the cable handles with an overhand grip and sit back, maintaining a slight bend in your elbows. Pull the handles towards your abdomen, squeezing your shoulder blades together. Release the tension and repeat. This exercise targets your lats, traps, and rhomboids.

9. Reverse Grip Bench Press

Lie on a bench with your back flat and feet flat on the floor. Grab the bar with an underhand grip, slightly wider than shoulder-width apart. Lower the bar towards your chest, keeping your elbows close to your body. Push the bar back up to the starting position and repeat. This exercise targets your chest, shoulders, and triceps.

10. Prone Cobra

Lie face down on the bench with your feet on the floor and arms extended overhead. Lift your chest and arms off the bench, squeezing your shoulder blades together. Hold this position for a few seconds and then lower back down. Repeat for the desired number of repetitions. This exercise targets your upper back and shoulders.