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Exercises you can do with just dumbbells and a bench

Exercise Using Dumbbells and a Bench

Using only dumbbells and a bench, you may execute a variety of exercises. You can bulk up your biceps with just a pair of dumbbells and a few reps of curls. But with a couple of dumbbells and a bench, you can completely transform your body in a month.

All you need are dumbbells and a bench to get a fantastic workout that targets your stomach, arms, buttocks, and legs.

Dumbbells with a bench save space and deliver a perfect total-body workout in a short amount of time. Perform each exercise in a row. Complete three rounds, pausing only until you’ve finished a complete circuit. The goal is to keep your heart pumping hard throughout the workout, so take a minute between rounds.

In this article, we gave some exercises examples that can be performed using dumbbells and a bench.


When it comes to building a stronger back, rows are the way to go, and there are plenty of different types to choose from. The bent-over barbell row is the kind you’re most likely to be familiar with, and it completely deserves its preeminent status due to the massive back-boosting benefits it brings.


  • Place your left leg on the bench and your left hand on the far side.
  • Bend over until the point where your upper body is parallel to the ground.
  • With a neutral grip, reach down and pick up the Dumbbell in your right hand.
  • Then, with your arm outstretched and your back straight, hold it.
  • Raise the Dumbbell to your chest, focusing on using your back and shoulder muscles rather than your arms to raise it.
  • As you lift, keep your chest steady. Squeeze your shoulder and back muscles at the top of the movement.
  • Slowly lower the Dumbbell until your arm is fully stretched. Before rotating to the opposite side, complete all of your reps on one arm.

Workout 2: Hammer Bench Press

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You can have too much of a good thing in almost every facet of life, and weight training is no exception. The traditional bench press and dumbbell bench press are both excellent movements for bulking up your chest, but performing too many of them might put undue stress on your shoulders, which you don’t want.


  • Lie on a flat bench, holding a dumbbell in each hand. 
  • Bring the dumbbells up to the sides of your chest while maintaining a neutral grip.
  • Dumbbells should be raised above your chest until your arms are fully extended.
  • Slowly lower the weights until you feel a stretch in your chest, then press them above once more.

Workout 3: Reverse flye

The reverse fly is a resistance exercise that targets the back shoulders and major upper-back muscles, such as the trapezius. Scapular retraction, or bringing your shoulder blades in toward each other, is assisted by the trapezius.


  • Hold dumbbells at your sides and stand with your feet shoulder-width apart.
  • In a hinge motion, press your hips back, pushing your chest forward almost parallel to the floor.
  • Allow the weights to hang straight down, palms facing each other.
  • Keep your core strong, your back straight, and your knees slightly bent.
  • Squeeze your shoulder blades together as you exhale and raise your arms out to your sides.
  • As you bring your shoulder blades toward the spine, keep a delicate curve in your elbows.
  • As you drop the weight back to the starting position, take a deep breath.
  • During the exercise, avoid hunching your shoulders up.
  • From start to completion, concentrate on feeling the shoulder blades come together while breathing correctly.

Workout 4: Dumbbell Bench Press

The dumbbell bench press is a chest-building exercise that is a version of the barbell bench press. To avoid shoulder issues, the dumbbell bench press is commonly mentioned after obtaining a specific level of strength on the barbell bench press.
Depending on your goals, the exercise can be used as a major lift in your workouts or as an auxiliary lift to the bench press.


  • Lie down on a bench with a dumbbell in each hand at your sides.
  • Your palms should face your feet in the starting position but switch to a neutral grip if you have shoulder problems.
  • Press the weights above your chest by extending your elbows until your arms are straight, then bring the weights backtrack slowly.
  • Use dumbbells instead of a barbell to maximise the range of motion available.
  • At the height of the exercise, lower the weights past your shoulders and bring them closer together.
  • However, do not touch them at the top, as this will relieve some of the strain on your muscles.

Workout 5: Biceps Curl

The biceps curl is a well-known weight-training exercise that targets the upper arm and the lower arm muscles to a lesser extent. It’s a fantastic exercise for building strength and definition.


  • Hold a dumbbell in each hand and stand with your arms at your sides.
  • Your elbows should be close to your body, and your palms should be facing forward.
  • Exhale as you curl the weights up to shoulder level while squeezing your biceps while keeping your upper arms stable.
  • Placing your thumb on the same bar side as your fingers increase biceps peak contraction at the top of the movement.
  • Hold the weight at shoulder height for a few seconds, then slowly descend back to the starting position while inhaling.

Workout 6: Incline Pushups

If you’re having problems executing the basic pushup, incline pushups are a wonderful place to start. The exercise focuses on the primary chest muscles while putting substantially less stress on your elbows and lowering the amount of bodyweight you lift. Pushups on an incline may be done almost anyplace. All you need is a stable surface such as a bench, table or desk.

Incline Pushups


  • Place your hands somewhat broader than shoulder-width on the bench’s edge.
  • Your elbows are not locked, but your arms are straight.
  • Align your feet and arms such that your body and arms are completely straight.
  • While breathing, bend your elbows and slowly lower your chest to the bench’s edge.
  • Throughout the action, keep your body straight and stiff.
  • Extend your elbows but do not lock them as you push your body away from the bench.
  • Exhale as you push up. Keep going with slow, steady repetitions.

Workout 7: Leg Pull-Ins

Leg Pull
The reverse pull-in is a popular abdominal workout that targets the lower section of the abs. It’s simple to do on the floor or a flat weight bench. Many lifters see this as a complement to the crunch, which primarily focuses on the upper abdominals.


  • Lie down on a weight bench with your legs stretched and your hand’s palms down next to you or under your glutes. 
  • Keep your knees together and bring them in toward you as you move your body in that direction. 
  • Hold for a few seconds before slowly returning to the beginning position.

You can use various equipment, but if all you have are dumbbells and a bench, you can get a full-body workout with only these two pieces of equipment. A variety of exercises can be performed using dumbbells and a bench, as mentioned above.

Fitness Fit pays special attention to all newcomers. Workouts are performed without good posture; any activity can be a complete waste of time in the gym or lead to damage in the worst-case scenario. This is when the trainer's involvement becomes crucial.

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