25 Best Exercises with Dumbbells and Bench

From the back, biceps, and legs to the chest, shoulder, and triceps, you can do myriad exercises with dumbbells and a bench at home.

Dumbbells are an incredible piece of equipment that provides a full range of motion, enables you to do unilateral exercises (using one arm at a time), and helps you train each muscle from multiple angles.

In this article, I’ll share the 25 best weight bench dumbbell exercises that can help you increase strength, build muscles, enhance cardiovascular fitness, and improve the shape of your physique.

Whether you’re a beginner or intermediate, male or female, you can incorporate them into your dumbbell home workout routine and level up your overall fitness.

You can also combine bench exercises with dumbbell floor and standing exercises to train your entire body effectively at home.

Chest Exercises with Dumbbells and Bench

• Dumbbell Bench Press (Flat + Incline)
• Dumbbell Fly
• Dumbbell Pullover
• Dumbbell Squeeze Press

1. Dumbbell Bench Press

The dumbbell bench press is a compound exercise that targets the pectoral muscles and helps develop a solid upper body.

You can dumbbell bench presses in different positions to hit the upper, middle, and lower chest and build defined pecs at home.

 Variations:

• Flat Dumbbell Bench Press
• Incline Dumbbell Bench Press
• Decline Dumbbell Bench Press.

Steps to do them:

1. Holding one dumbbell in each hand, lie on the bench (flat for standard bench press, 30 degrees elevated for incline bench press, and 15-20 degrees lower for decline bench press).
2. Brace your core, and press the dumbbells directly above your chest until your arms are straight.

2. Dumbbell Fly

The dumbbell fly is an isolation exercise that provides a good stretch to the pectoral region and helps build a defined chest.

Steps to do an incline dumbbell fly:

1. Grab a pair of dumbbells, lie on the bench, and keep your arms out with a slight bend in your elbows.
2. Brace the abdominal muscles and bring the dumbbells toward each other until your arms are straight over your chest.

3. Dumbbell Pullover

The dumbbell pullover is a multi-joint exercise that bolsters the latissimus dorsi and chest simultaneously. ¹Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG. Appl Biomech. 011 Nov;27(4):380-4. oi: 10.1123/jab.27.4.380. Epub 2011 Oct 4. MID: 21975179.

It also engages core muscles, improves grip strength, and helps you achieve a firm upper body.

Steps to do it:

1. Grab the head of a dumbbell with a neutral grip and place your upper back on the bench.
2. Keep your arms straight behind your head towards the floor.
3. Brace your core and pull the dumbbell until your arms are straight above your chest.

4. Dumbbell Squeeze Press

The dumbbell squeeze press is an excellent exercise to isolate the chest and triceps together. You can do it as a finisher exercise to complete your push workout session.

Steps to do it:

1. Grab a pair of dumbbells with a neutral grip and lie on the flat bench.
2. Keep your arms bent over your chest with your palms facing each other.
3. Squeezing your pecs, press the weight up until your arms are straight.

Back Exercises with Dumbbells and Bench

1. One-arm Dumbbell Rowing
2. Dumbbell Chest Supported Row
3. Incline Dumbbell I-Y-T Raises
4. Incline Plank Rowing

1. One-arm Dumbbell Rowing

The one-arm dumbbell row is a unilateral back exercise that helps you efficiently train each side of the back and improve muscle symmetry.

Steps to do it:

1. Grab a dumbbell with a neutral grip with your right hand and place your left knee and hand on the bench.
2. Keep your arms straight below your shoulders. Maintain a flat back and brace your core.
3. Pull the dumbbell at your side until you feel the contraction in your back.
4. Do an equal number of sets and reps on both sides.

You can also perform a single-arm row by setting the bench at a 30-degree incline. Both are effective and build strength and mass.

2. Chest Supported Dumbbell Row

The chest-supported row works on the back and shoulders simultaneously.

The neutral grip dumbbell row targets the middle and upper back, while the overhand grip highly engages the upper trap and rhomboids. So, use a neutral grip to highly stimulate the back muscles.

Steps to do a neutral grip chest-supported row:

1. Grab one dumbbell in each hand and lie on an incline bench on your chest.
2. Keep your arms straight toward the floor and look downward.
3. Driving your elbows back, pull the dumbbells toward your torso until you feel the contraction in your back muscle.

3. Incline Dumbbell I-Y-T Raises

The IYT raise is an excellent exercise for developing upper body muscles at home with dumbbells.

It is one of the most underrated exercises because very few people know about it, and fewer than them do it.

An ACE-certified study has shown that I-Y-T raise thoroughly activates the entire back and helps improve upper body strength and composition.² American Council of Exercise RESEARCH: What Is the Best Back Exercise? by Holly Edelburg, B.S., John P. Porcari, Ph.D., Clayton Camic, Ph.D., Attila Kovacs, Ph.D., and Carl Foster, Ph.D., with Daniel J. Green

I’ve already created an article on performing an IYT raise and its variations with step-by-step instructions. So, you can have a look.

4. Incline Plank Rowing

The elevated dumbbell plank row is another excellent rowing variation that simultaneously forges your core and back muscles. It allows you to work on each side of the back individually, making it an incredible exercise to improve strength imbalance and muscular symmetry.

Steps to do it:

1. Place your right hand on the bench and extend your legs behind so you’re in the high plank position.
2. Grab a dumbbell with a neutral grip with your left hand and your arm straight below your shoulder.
3. Pull the dumbbells as high as possible at your side, then return to the start.
4. Do it as many times as possible.

Weight Bench Dumbbell Exercises for Shoulder

• Seated Dumbbell Overhead Press
• Seated Dumbbell Lateral Raises
• Bent-over Reverse Fly
• 45-degree Incline Dumbbell Row
• Seated Dumbbell IYT Raises

Building well-shaped shoulders requires training each deltoid muscle: anterior, medial, and posterior. You can perform various exercises with dumbbells and a weight bench to hit these muscles and build sculpted and rounded shoulders.

1. Seated Dumbbell Overhead Press

The dumbbell overhead press bolsters the anterior delt, enhances pushing strength, and improves the upper body muscle definition.

Steps to do it:

1. Set the bench to 90 degrees, grab a pair of dumbbells, and sit on it with your back resting on the pad.
2. Hold your arms at your shoulder height with your elbows bent and your palms facing forward.
3. Press the dumbbell overhead until your arms are straight.

2. Seated Dumbbell Lateral Raises

The seated lateral raises work on the side muscles of your shoulders and increase shoulder strength and stability.

Steps to perform it:

1. Grab one dumbbell in each hand.
2. Sit on the edge of a bench with your feet flat on the ground.
3. Slightly lean forward and keep your arms straight at your sides.
4. Raise the dumbbells to the sides until your arms align with your shoulders.

3. Seated Bent-over Reverse Fly

The seated dumbbell reverse fly strengthens the rear deltoid and upper traps and helps build a firm and sculpted upper body.

Steps to do it:

1. Grab a pair of dumbbells with a neutral grip.
2.  Sit on the edge of a bench with your feet flat on the ground.
3. Lean forward at your torso so your eyes look down.
4. Keep your arms straight with your hands below your thighs.
5. Raise the dumbbells out to the sides until your upper traps are fully engaged.

4. 45-Degree Incline Dumbbell Row

The overhand grip incline dumbbell row is another way to hit the posterior delt from a different angle.³ Dynamite Delts: ACE Research Identifies Top Shoulder Exercises by Samantha Sweeney, M.S. You can pair the rear delt fly and this exercise to build defined shoulders.

Steps to do it:

1. Set the bench to a 45-degree incline position.
2. Holding one dumbbell in each hand with an overhand grip, lie on the bench with your chest resting on the head of it.
3. Keep your arms straight and look downward.
4. Pull the dumbbells toward your shoulder until you feel the work.

5. Seated Dumbbell IYT Raises

The seated IYT raises work on the entire shoulder and helps you build strength, mass, and stability.

You can also do this exercise when you train your chest and shoulders together.

I’ve already created an ultimate guide on IYT raises; you can check that out for detailed instructions.

Dumbbell Arms Workouts with Bench

Here are the exercises that can help you reinforce your biceps and triceps using a set of dumbbells and an adjustable workout bench.

• Dumbbell Lying Triceps Extension
• Seated Overhead Triceps Extension
• Triceps Kickback
• Incline Dumbbell Alternate Curl
• Prone Incline Biceps Curl
• Incline Bench Preacher Curl
• Dumbbell Concentration Curl

1. Dumbbell Lying Triceps Extension

The lying triceps extension fortifies the triceps long head and helps build muscular arms.

Steps to do it:

1. Grab a pair of dumbbells with a neutral grip and lie on the bench.
2. Keep your arms bent over your forehead with your elbows facing forward.
3. Keeping your elbows locked, extend your upper arms until you feel the contraction in your triceps.

2. One-arm Overhead Triceps Extension

Doing dumbbell overhead tricep extension by sitting on the weight bench helps you lift heavier weights and perform each rep effectively.

The one-arm overhead triceps extension highly stimulates the triceps muscles and forges the upper arms.

Steps to do it:

1. Grab a dumbbell in your right hand and sit on a flat bench.
2. Bend your elbow and hold the dumbbell behind your head, elbow pointing slightly out.
3. Lock your elbows and extend your upper arm until your triceps are fully engaged.

3. Incline Dumbbell Triceps Kickback

The dumbbell kickback greatly stimulates triceps muscles and develops shredded arms.⁴AC Study Identifies Best Triceps Exercises By Brittany Boehler, B.S., John P. Porcari, Ph.D., Dennis Kline, M.S., C. Russell Hendrix, Ph.D., and Carl Foster, Ph.D., with Mark Anders

Steps to do it:

1. Grab a pair of dumbbells with a neutral grip and lie on a 45 to 60-degree incline bench with your face down.
2. Slightly raise your elbows and keep them fixed.
3. Kick your upper arms back until your elbows are fully extended.

4. Alternating Incline Dumbbell Curl

The incline dumbbell curl strengthens bicep muscles and helps develop brawny arms.

Steps to do it:

1. Holding one dumbbell in each hand with an underhand grip, lie on a 45 to 60-degree incline bench.
2. Keep your arms straight at your sides and brace your core.
3. Curl your arms alternatively until you feel the contraction in your biceps.

5. Prone Incline Biceps Curl

The prone biceps curl, also known as spider curl, targets the long head and helps achieve rounded biceps.

Steps to do it:

1. Grab a pair of dumbbells with an underhand grip and lie on a 30 to 45-degree incline bench with your face down and chest rested on the head of the weight bench.
2. Curl your arms until your bicep muscles are fully engaged.

6. Incline Bench Preacher Curl

The preacher curl provides support to the arms, helps lift more, and puts stress where it is required, making it an incredible exercise for developing bigger biceps.

Steps to do it:

1. Grab a dumbbell in your right hand and place the back of your arms on a 60-degree incline bench.
2. Bring the dumbbell toward your shoulder until you feel the complete muscle contraction.
3. Do an equal number of sets and reps on both sides.

7. Dumbbell Concentration Curl

The ACE Study revealed that concentration curl allows you to focus more on the biceps, create the highest muscle activation among various exercises, and help build burly arms.⁵AC Study Reveals Best Biceps Exercises by Scott Young, M.S., John P. Porcari, Ph.D., Clayton Camic, Ph.D., Attila Kovacs, Ph.D., and Carl Foster, Ph.D.

Steps to perform a concentration curl:

1. Grab a dumbbell with your right hand and sit on the edge of a flat bench.
2. Place the back of your arms on your thigh and lean forward.
3. Curl your arms for the desired number of times.
4. Do an equal number of sets and reps on both sides.

Leg Exercises with Bench and Dumbbells

Now, it’s time to explore the lower-body dumbbell exercises that bolster the quads, hamstrings, glutes, and calves. These exercises will help you build muscle, improve mobility, and enhance jumping, running, and lifting performance.

1. Dumbbell Leg Extension
2. Dumbbell Leg Curl
3. Dumbbell Hip Thrust
4. Dumbbell Step-up
5. Dumbbell Bulgarian Split Squat

1. Dumbbell Leg Extension

The leg extension is an isolation exercise that strengthens quads and reinforces leg muscles.

Steps to do it:

1. Sit on the edge of a bench, clamp a dumbbell between your feet, and extend your knees until your legs are entirely straight.
2. Pause for a moment, then return to the starting position.

2. Dumbbell Leg Curl

The leg curl increases hamstring strength and mobility and helps make the posterior chain muscles stronger.

Steps to perform a dumbbell leg curl:

1. Lie prone on a flat bench on your stomach, clamp a dumbbell between your feet, and curl your legs until your hamstrings are engaged.
2. Hold for two seconds, then uncurl your legs.

3. Dumbbell Hip Thrust

The dumbbell hip thrust strengthens and tones the glutes Maximus and builds firm butts.

Having a solid glute increases your running, lifting, and jumping and reduces the risk of low back pain and injury.

Steps to do it:

• Place your upper back on the bench, bend your knees to 90 degrees, and keep your feet on the floor.
• Grab a dumbbell and put it on your hip.
• Brace your core and thrust your hips upward as high as possible.

4. Dumbbell Step-up

Step-up is an excellent exercise to build up entire legs, primarily the quad, hamstrings, and glutes. This exercise also improves mobility, requiring you to perform each rep on a single leg.

Steps to do it:

1. Holding a pair of dumbbells with a neutral grip, stand upright before a flat bench.
2. Step up on the bench with your right foot and bring your left one.
3. Return to the floor and repeat for the maximum times.

5. Dumbbell Bulgarian Split Squat

The Bulgarian split squat increases lower body strength, improves balance, and makes your lower body firm and flexible.

Steps to do a Bulgarian split squat:

1. Holding a pair of dumbbells with a neutral grip, stand upright against a bench.
2. Place the top part of your right foot on a bench behind you and keep your arms straight at your sides.
3. Bend your knees and squat down as low as possible.
4. Press your front foot into the floor until your knee is straight.

You can use all the above exercises to design a workout program for yourself. I’ve already created a sample of a weekly dumbbell and weight bench workout program you can try out.

You may also like: No Bench Dumbbell Workout Plan with PDF

References

• 1
  Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG. Appl Biomech. 011 Nov;27(4):380-4. oi: 10.1123/jab.27.4.380. Epub 2011 Oct 4. MID: 21975179.
• 2
  American Council of Exercise RESEARCH: What Is the Best Back Exercise? by Holly Edelburg, B.S., John P. Porcari, Ph.D., Clayton Camic, Ph.D., Attila Kovacs, Ph.D., and Carl Foster, Ph.D., with Daniel J. Green
• 3
  Dynamite Delts: ACE Research Identifies Top Shoulder Exercises by Samantha Sweeney, M.S.
• 4
  AC Study Identifies Best Triceps Exercises By Brittany Boehler, B.S., John P. Porcari, Ph.D., Dennis Kline, M.S., C. Russell Hendrix, Ph.D., and Carl Foster, Ph.D., with Mark Anders
• 5
  AC Study Reveals Best Biceps Exercises by Scott Young, M.S., John P. Porcari, Ph.D., Clayton Camic, Ph.D., Attila Kovacs, Ph.D., and Carl Foster, Ph.D.