25 Best Exercises with Dumbbells and Bench

  • Last Updated: May 30, 2025
Weight Bench Dumbbell Exercises

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, allows 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 show the 25 best weight bench dumbbell exercises that train every muscle group throughout the body and help build strength, muscles, and endurance, 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 dumbbell bench exercises with floor and standing exercises to train your entire body effectively at home.

Contents show

Chest Exercises with Dumbbells and Bench

  • DB Bench Press
  • Dumbbell Fly
  • Dumbbell Pullover
  • Squeeze Press

These dumbbell bench chest exercises hit the pectoral muscles from all angles and develop a balanced and aesthetic chest.

1. Dumbbell Bench Press

Dumbbell Bench Press


It is a compound dumbbell exercise that targets the pectoralis major and develops a solid upper body.

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

Steps to do them:

  1. Holding one dumbbell in each hand, lie on the bench (keep it flat for standard bench press, 30 degrees elevated for incline bench press, and 15-20 degrees lower for decline bench press).1 Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int J Environ Res Public Health. 2020 Oct 8;17(19):7339. doi: 10.3390/ijerph17197339. PMID: 33049982; PMCID: PMC7579505.
  2. Brace your core, and press the dumbbells directly above your chest until your arms are straight.
  3. Pause for one second, feel the contraction, and return to the start. That’s one rep.

2. Dumbbell Fly

Dumbbell Chest Fly on a Weight Bench


The dumbbell fly is an isolation exercise that provides a good stretch to the pectoral region and helps build a defined chest. It helps build strength and improve balance and muscle coordination, and develop upper body fitness.2 Solstad TE, Andersen V, Shaw M, Hoel EM, Vonheim A, Saeterbakken AH. A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males. J Sports Sci Med. 2020;19(4):645-651. Published 2020 Nov 19, 3 Smoak, Yonathan. (2023). Randomized Trial Comparing Barbell and Dumbbell Bench Press on Maximal Strength and Power Output. 2. 10.21428/6404b16e.2ce996b2.

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. Return slowly to the start and repeat.

Adjust the angle to work more on specific areas, such as incline for the clavicular head, flat for the sternocostal head, and decline for the abdominal head of the pectoral muscles.

3. Dumbbell Pullover


The dumbbell pullover is a multi-joint exercise that bolsters the latissimus dorsi and chest simultaneously. 4Effects 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 torso.

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 Using Dumbbells and a 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

Back Dumbbell exercises with bench


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

It is also easy on the lower back compared to unsupported row as well as activates the abdominal muscles (especially obliques).5 Saeterbakken A, Andersen V, Brudeseth A, Lund H, Fimland MS. The Effect of Performing Bi- and Unilateral Row Exercises on Core Muscle Activation. Int J Sports Med. 2015 Nov;36(11):900-5. doi: 10.1055/s-0034-1398646. Epub 2015 Jul 2. PMID: 26134664. 6Fenwick CM, Brown SH, McGill SM. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. J Strength Cond Res. 2009 Mar;23(2):350-8. doi: 10.1519/JSC.0b013e3181942019. PMID: 19197209.

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 rows work the back and shoulders simultaneously.

The neutral grip dumbbell rows target the middle and upper back, while the overhand grip highly engages the upper trapezius and rhomboids. These variations also improve posture and reduce shoulder hunching.

The chest support during this exercise minimizes lower back strain, making it safer for those with back issues.7 10 Best Back Exercises For Building Muscle – Bodybuilding.com

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 muscles.

3. Incline Dumbbell I-Y-T Raises


The IYT raises are 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 thoroughly activates the entire back and helps improve upper body strength and composition.8 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.

It also improves your balance and muscle coordination throughout the body, making it a must-do functional exercise if you have a dumbbell and a bench at home.

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.

Dumbbell Bench Exercises for the Shoulder

Building well-shaped shoulders requires targeting the anterior, medial, and posterior deltoid, each shoulder.

You can perform the following exercises with dumbbells and a weight bench to hit these muscles and build sculpted and rounded shoulders:

  1. Seated Dumbbell Overhead Press
  2. Seated Dumbbell Lateral Raises
  3. Bent-over Reverse Fly
  4. 45-degree Incline Dumbbell Row
  5. Seated Dumbbell IYT Raises

1. Seated Dumbbell Overhead Press

Shoulder exercises with dumbbells and bench


The dumbbell overhead press bolsters the anterior delts and trapezius and improves the upper body muscle definition.9 Luczak J, Bosak A, Riemann BL. Shoulder Muscle Activation of Novice and Resistance Trained Women during Variations of Dumbbell Press Exercises. J Sports Med (Hindawi Publ Corp). 2013;2013:612650. doi:10.1155/2013/612650, 10Raizada, Shiny & Bagchi, Amritashish. (2017). Comparison among the EMG Activity of the Anterior Deltoid and Medial Deltoid During Two Variations of Dumbbell Shoulder Press Exercise. Indian Journal of Public Health Research & Development. 8. 653. 10.5958/0976-5506.2017.00411.9.

The seated variation allows you to push more weight, helping you grow pushing strength without putting any stress on the lower back.

The free weight overhead press also requires you to control the weight (unlike machines that provide stability), helping you enhance strength and stabilization simultaneously.

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.
  4. Return the weight slowly, keeping it under control.

2. Seated Dumbbell Lateral Raises


The lateral raises bolster medial delts and increase shoulder strength and stability.11 Campos YAC, Vianna JM, Guimarães MP, et al. Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. J Hum Kinet. 2020;75:5-14. Published 2020 Oct 31. doi:10.2478/hukin-2020-0033

The seated variation allows you to contract your shoulders more efficiently with heavier loads than standing lateral raises.

If you have a bench and dumbbells at your disposal, perform seated lateral raises for maximum muscle engagement.

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 elbows reach shoulder level.
  5. Pause for one second, then return slowly to complete the first rep.

3. Seated Bent-over Reverse Fly

Dumbbell workouts for arms and shoulder


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

It works the same way as reverse pec deck fly, which primarily engages the rear shoulder muscles.12 Franke Rde A, Botton CE, Rodrigues R, Pinto RS, Lima CS. Analysis of anterior, middle and posterior deltoid activation during single and multijoint exercises. J Sports Med Phys Fitness. 2015 Jul-Aug;55(7-8):714-21. Epub 2014 Jun 20. PMID: 24947920.

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.13 Dynamite Delts: ACE Research Identifies Top Shoulder Exercises by Samantha Sweeney, M.S. You can pair the rear delt fly with this exercise to build stronger 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 involve lifting arms in front, diagonal, and out to the sides. They work on the entire shoulder and help build strength, mass, and mobility.

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

Dumbbell Arms Workouts with Bench

Hammer your biceps and triceps and build stronger arms using the dumbbells and adjustable bench at home. Explore these arm exercises:

  1. Lying Triceps Extension
  2. Overhead Triceps Extension
  3. Triceps Kickback
  4. Incline Dumbbell Curl
  5. Prone Incline Biceps Curl
  6. Incline Bench Preacher Curl
  7. Concentration Curl

1. Dumbbell Lying Triceps Extension


The lying triceps extension, also known as the DB French press, is an excellent exercise for building strength and mass in the triceps muscles.

The lying variation provides stability and helps engage the three-headed muscles efficiently, making it a suitable exercise for beginners.

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.
  4. Return your arms slowly until your triceps are fully stretched. That’s one rep.

2. Overhead Triceps Extension

dumbbell exercises with bench


The overhead triceps extension is known for developing bigger and sculpted triceps. It hammers all three heads of the triceps brachii at a long muscle length, stimulating higher contraction and maximizing muscle hypertrophy.14 Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Eur J Sport Sci. 2023 Jul;23(7):1240-1250. doi: 10.1080/17461391.2022.2100279. Epub 2022 Aug 11. PMID: 35819335.

The overhead triceps extension involves the following steps:

  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.
  4. Return slowly and feel the stretch in your long head. Repeat for the desired number of times.

You can also use one-arm overhead triceps extensions to train each arm individually. This unilateral exercise helps improve the strength imbalance between the triceps and build balanced arms.

3. Incline Dumbbell Triceps Kickback


The dumbbell kickback greatly stimulates triceps muscles and develops shredded arms.15AC 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. Incline Dumbbell Curl


The incline dumbbell curl strengthens bicep muscles and helps develop brawny arms.16 Oliveira LF, Matta TT, Alves DS, Garcia MA, Vieira TM. Effect of the shoulder position on the biceps brachii EMG in different dumbbell curls. J Sports Sci Med. 2009;8(1):24-29. Published 2009 Mar 1. It places the arms behind the body, creating a greater stretch in the biceps brachii at the start of the movement, which helps enhance muscle engagement and build bigger biceps.

The inclined positioning also minimizes shoulder involvement, isolating the biceps more effectively than standard curls and reducing the ability to cheat with momentum.

Don’t miss this exercise if you have dumbbells and a bench at home.

The inclined dumbbell curls involve the following steps:

  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 alternately until you feel the contraction in your biceps.
  4. Slowly return to the start and repeat.

Use single-arm curls to focus more on your weaker arm.

5. Prone Incline Biceps Curl


The prone biceps curl, also known as the spider curl, targets the long and short heads and helps develop rounded biceps.

The prone position places the arms in a forward position, increasing the stretch and contraction of the biceps with strict form.

By combining inclined and spider curls, you can build spherical biceps size at home with limited equipment.

Steps to perform Spider Curls:

  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 resting on the head of the weight bench.
  2. Curl your arms until your bicep muscles are fully engaged.
  3. Control the return and repeat till failure or close to failure.

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

Dumbbell Concentration Curl

The ACE Study revealed that concentration curl allows you to focus more on the biceps, creates the highest muscle activation among various exercises, and helps build burly arms.17AC 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. Leg Extension
  2. Leg Curl
  3. Hip Thrust
  4. Step-up
  5. Bulgarian Split Squat

1. Dumbbell Leg Extension

Dumbbell Leg Extension Workout on a weight bench at home

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

It involves sitting on the edge of a bench, clamping a dumbbell between the feet, and extending the knees. This exercise works like the machine leg extension, but with lighter loads. Still, it is worth doing in the absence of a leg curl machine.

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.

Keep your upper body straight (do not lean back) if you want to engage the quads effeciently and grow muscle size.18 Larsen, Stian & Sandvik Kristiansen, Benjamin & Swinton, Paul & Wolf, Milo & Fredriksen, Andrea & Falch, Hallvard & Tillaar, Roland & Østerås Sandberg, Nordis. (2024). The effects of hip flexion angle on quadriceps femoris muscle hypertrophy in the leg extension exercise. 10.51224/SRXIV.407.

2. Dumbbell Leg Curl


The leg curl increases hamstring strength and mobility and helps make the posterior chain muscles stronger.19 Maeo, Sumiaki & Meng, Huang & Yuhang, Wu & Sakurai, Hikaru & Kusagawa, Yuki & Sugiyama, Takashi & Kanehisa, Hiroaki & Isaka, Tadao. (2020). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine & Science in Sports & Exercise. 10.1249/mss.0000000000002523.

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.20 Andersen V, Fimland MS, Mo DA, Iversen VM, Vederhus T, Rockland Hellebø LR, Nordaune KI, Saeterbakken AH. Electromyographic Comparison of Barbell Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises: A Cross-Over Study. J Strength Cond Res. 2018 Mar;32(3):587-593. doi: 10.1519/JSC.0000000000001826. PMID: 28151780.

Having a solid glute increases your running, lifting, and jumping and reduces the risk of low back pain and injury.21 Jeong UC, Sim JH, Kim CY, Hwang-Bo G, Nam CW. The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients. J Phys Ther Sci. 2015;27(12):3813-3816. doi:10.1589/jpts.27.3813

Steps to do it:

  1. Place your upper back on the bench, bend your knees to 90 degrees, and keep your feet on the floor.
  2. Grab a dumbbell and put it on your hip.
  3. 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 the entire leg, primarily the quads, hamstrings, and glutes.22 Simenz CJ, Garceau LR, Lutsch BN, Suchomel TJ, Ebben WP. Electromyographical analysis of lower extremity muscle activation during variations of the loaded step-up exercise. J Strength Cond Res. 2012 Dec;26(12):3398-405. doi: 10.1519/JSC.0b013e3182472fad. PMID: 22237139.

This exercise also improves mobility, requiring you to perform each rep on a single leg.

Grab one dumbbell in each hand and follow these steps to perform step-ups:

  1. Stand upright before a flat bench with your arms straight at your sides.
  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

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Learn more about me
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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Learn more about me
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About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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