Weight Bench Exercises and Training Guide

Explore weight bench exercises, from dumbbell presses to rows. Choose the right bench and learn practical tips for stable, controlled training.

A weight bench provides a stable platform for strength training with dumbbells, barbells, resistance bands, and bodyweight.

What is a weight bench?

Weight benches come in flat, adjustable, and multifunctional designs. A flat bench supports movements such as dumbbell presses, one-arm rows, and step-ups. An adjustable backrest lets you change your torso angle for exercises including incline presses and seated shoulder presses. Before each set, check that the bench is stable and any adjustment is securely locked.

How to use a weight bench safely

Select a bench that suits the exercise and the load you plan to use. Keep your feet planted during presses, control the lowering phase, and avoid dropping weights onto the bench. For demanding barbell sets, use suitable safety supports or a spotter, and reduce the load if your form breaks down.

Seated Bent-Over Rear Delt Raises

The Seated Bent-Over Rear Delt Raise is an effective exercise for strengthening the rear of your shoulders. This exercise also helps improve posture and balance muscle strength around your shoulder joint. Execution Sit on the edge of a bench with your feet flat on the floor. Lean forward f

Seated Biceps Dumbbell Curl

The Seated Biceps Dumbbell Curl is a classic strength exercise that targets the biceps and several secondary muscle groups. This exercise is ideal for building strength and mass in the upper arms while also improving your stability and focus. Execution Find a comfortable seated position on a ben

Seated Calf Raise with Dumbbell on Knee

If you're looking for an effective way to strengthen your calf muscles, the Seated Calf Raise with a dumbbell on your knee is an excellent choice. This exercise is unique because you can perform it almost anywhere, as long as you have a chair and a dumbbell available. It specifically targets the cal

Seated Close-Grip Dumbbell Press

The Seated Close-Grip Dumbbell Press is an effective exercise that targets the development of the shoulders and triceps. The close grip engages these muscle groups in a unique way, providing an intense workout focused on strength and stability. Execution Find a comfortable seated position on a b

Seated Concentration Curls

Introductory: The Seated Concentration Curl is an effective exercise for isolating the biceps. This exercise helps you focus on one arm at a time, providing an intense biceps workout and improving symmetry between both arms. Execution: Sit on the end of a bench with your legs spread wide apart. Hol

Seated Dumbbell Bench Press

The Seated Dumbbell Bench Press is an effective exercise for strengthening your shoulders and upper body. This exercise offers a unique combination of stability and strength training, helping you build muscle while also improving your posture and balance. Execution Find a bench and sit upright w

Seated dumbbell bent over row

De dumbell row is één van de meest populaire ‘row’ oefeningen. Alle zogenaamde row of roei-oefeningen, zijn voornamelijk gericht op he...

Seated Dumbbell Calf Raises

Introduction: Seated Dumbbell Calf Raises are an effective exercise for strengthening the calf muscles. This exercise is ideal if you are looking for an exercise you can perform while seated, which can be useful with limited mobility or as part of a rehabilitation routine. Execution: Begin by sitti

Seated Dumbbell Curls

Introduction: Seated Dumbbell Curls are an effective exercise for strengthening your biceps. They are ideal when you want to add stability to your upper-body workout, as sitting helps minimize unwanted movement. Execution: Begin by sitting on a bench with a dumbbell in each hand, your arms fully ex

Seated Dumbbell Front Raise

Front raises primarily emphasize the anterior head of the deltoid (shoulder muscle). The pectoralis major assists in raising the arms. In particular, the fibers that run from the clavicle to the upper arm, also known as the 'upper chest'. In addition to the deltoid itself, various muscles around the

Seated Dumbbell Front Raise

The Seated Dumbbell Front Raise is an effective exercise for strengthening and toning your shoulders. This exercise is unique because it targets the anterior deltoids, contributing to better posture and shoulder stability. Execution Sit on a bench with your feet flat on the floor, approximately

Seated Dumbbell Front Raises

If you're looking for an effective way to train your shoulders, seated dumbbell front raises are an excellent choice. This exercise specifically targets the front of your shoulders, but it also benefits your upper back and arms, making it a versatile addition to your training routine. Execution

Seated Dumbbell Front Raises

Want to strengthen and shape your shoulders? Try Seated Dumbbell Front Raises. This exercise is ideal for isolating the front of your shoulders, and because you are seated, it reduces the chance of cheating with momentum, which often occurs with standing variations. Execution: Sit on a bench wit

Seated Dumbbell Lateral Raise

Lateral raises (also called side raises) are primarily performed to place greater emphasis on the middle head of the deltoid (shoulder muscle). In addition to the large shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. Smaller stabilizing muscles such a

Seated Dumbbell Lateral Raises

Want to develop strong shoulders? Try Seated Dumbbell Lateral Raises. This exercise is ideal for isolating the shoulder muscles, particularly the deltoids, and helps improve shoulder stability and symmetry. Execution: Find a bench and sit down with your feet firmly on the floor. Hold a dum

Seated Dumbbell Lateral Raises with Swing

Seated Dumbbell Lateral Raises with Swing is an effective exercise for strengthening and defining your shoulder muscles. This variation adds a dynamic element to the traditional lateral raise, so you not only isolate your muscles but also improve your coordination and stability. Execution Sit on

Seated Dumbbell One-Arm Shoulder Press

If you are looking for an effective way to train your shoulders, the Seated Dumbbell One-Arm Shoulder Press is an excellent choice. This exercise targets the shoulder muscles with a unique focus on each arm individually, promoting balanced muscle development and the ability to reduce any strength di

Seated Dumbbell Rear Delt Fly

If you are looking for an effective exercise to strengthen your shoulders and upper back, the Seated Dumbbell Rear Delt Fly is an excellent choice. This exercise specifically targets the backs of your shoulders and helps improve your posture and shoulder stability. Execution Find a bench and sit

Seated Dumbbell Shoulder Press

The dumbbell shoulder press trains all areas of the shoulders: the anterior, lateral, and posterior deltoids. The exercise can be performed either seated or standing. The execution is largely the same. Sit upright with your back against the bench backrest and place your feet shoulder-width apart. Pr

Seated Dumbbell Shoulder Press

The Seated Dumbbell Shoulder Press is an effective exercise for strengthening your shoulders and upper body. This exercise offers a unique combination of stability and strength training, contributing to better posture and functional strength. Execution Find a bench and sit upright with your feet

Seated Dumbbell Shoulder Press

The Seated Dumbbell Shoulder Press is an effective exercise for strengthening your shoulders and upper body. This exercise offers a unique combination of stability and strength training, which is essential for building a balanced physique. Execution Find a comfortable seated position on a bench

Seated Dumbbell Shoulder Press

The Seated Dumbbell Shoulder Press is an effective exercise for strengthening your shoulders and upper body. This exercise offers the benefit of building both stability and strength in your shoulders, arms, and core. Execution Sit on a bench with a straight back and a dumbbell in each hand.

Seated Elbows-In Alternating Dumbbell Overhead Press

The Seated Elbows-In Alternating Dumbbell Overhead Press is a dynamic exercise that focuses on strengthening your shoulders and arms while also promoting core stability. This exercise offers a unique twist on the traditional overhead press by emphasizing an alternating movement, helping to create ba

Seated EZ-Bar Triceps Extension

If you are looking for an effective exercise to strengthen your triceps, the Seated EZ-Bar Triceps Extension is an excellent choice. This exercise specifically targets the triceps muscles and offers a unique way to build strength and definition. Execution Find a comfortable seated position on a