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.

Dumbbell Leaning Fly

The Dumbbell Leaning Fly is an effective exercise that targets the chest muscles while also giving the shoulders and triceps a good workout. This exercise is unique because it involves a lateral movement that helps isolate and strengthen the chest muscles, especially the outer chest. Execution F

Dumbbell Leg Extensions

Introduction: Dumbbell leg extensions are an effective exercise for improving the strength and definition of your quadriceps. This exercise is unique because you can perform it with dumbbells, providing a convenient and accessible way to train your legs, even at home or in a small gym. Execution: B

Dumbbell Lying Leg Curl

The Dumbbell Lying Leg Curl is an effective exercise for strengthening the hamstrings. This exercise is unique because you use a dumbbell, which provides controlled resistance and helps isolate the muscles. Execution Lie face down on a flat bench and hold a dumbbell between your feet. Make

Dumbbell Lying One-Arm Rear Lateral Raise

Introduction The Dumbbell Lying One-Arm Rear Lateral Raise is an effective exercise that targets the rear shoulders and offers a unique way to isolate this muscle group. This exercise not only helps strengthen your shoulders but also improves the stability of your shoulder joint. Execution Lie on

Dumbbell Lying One-Arm Supinated Triceps Extension

The Dumbbell Lying One-Arm Supinated Triceps Extension is an effective exercise for isolating and strengthening the triceps. This exercise offers a unique way to train each arm separately, allowing you to correct any imbalance between the arms. Execution Lie on your back on a flat bench with a d

Dumbbell Lying Rear Delt Row

The rear delt row is an exercise targeting the posterior head of the deltoid (shoulder muscle). The lateral head and, to a lesser extent, the anterior head also assist in this movement, but are activated less. Many other muscles also assist in bringing the elbows and shoulders backward, as well as m

Dumbbell Lying Rear Delt Row

The Dumbbell Lying Rear Delt Row is an effective exercise for strengthening the back of your shoulders and improving your posture. This exercise offers a unique way to isolate your rear deltoids without placing too much strain on your back muscles. Execution Lie face down on a flat bench with a

Dumbbell Lying Rear Lateral Raise

The Dumbbell Lying Rear Lateral Raise is an effective exercise for strengthening and shaping the backs of your shoulders. This exercise offers a unique way to isolate and train your deltoids, which can lead to better performance and a more balanced upper body. Execution Lie face down on a flat b

Dumbbell Lying Row

All so-called rowing exercises primarily focus on pulling the upper arms backward. This is one of the main functions of the latissimus dorsi, the large back muscle. To perform this function with free weights, the upper body must be brought into an (almost) horizontal position so that gravity can pro

Dumbbell Lying Supine Curl

The Dumbbell Lying Supine Curl is an effective exercise for strengthening your biceps and forearms. This exercise is distinguished by the lying position, which reduces the opportunity to use your body weight to cheat and allows you to focus more on the biceps. Execution Lie on your back on a fla

Dumbbell Lying Triceps Extension

As the name indicates, the primary movement is extending the arms (extension). Performing it with dumbbells allows greater freedom in hand position than the barbell variation. This version is also (in principle) safer because the weights are lowered beside the head. Active muscles: Triceps Shoulder

Dumbbell Lying Triceps Extension

The Dumbbell Lying Triceps Extension is an effective exercise for strengthening and shaping your triceps. This exercise offers a unique way to isolate your arms and target the triceps without unnecessary strain on your shoulders. Execution Lie on your back on a flat bench with a dumbbell in each

Dumbbell One-Arm Seated Lateral Raise

Lateral raises (also called side raises) are primarily performed to place more emphasis on the middle head of the deltoid (shoulder muscle). In addition to the main shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. These include smaller stabilizing musc

Dumbbell One-Arm Seated Neutral-Wrist Curl

If you are looking for an effective way to strengthen your forearms, the dumbbell one-arm seated neutral-wrist curl is an excellent choice. This exercise specifically targets the wrist flexors and offers a unique way to develop strength and flexibility in your forearms. Execution Find a comforta

Dumbbell One-Arm Shoulder Press

The shoulder press is an exercise that works all three heads of the deltoid (but not to the same extent). This is the deltoid muscle responsible for lifting the upper arm. In the one-arm dumbbell shoulder press, this is performed with one arm at a time. The pectoralis major assists in lifting the ar

Dumbbell One-Arm Triceps Extension (on Bench)

The Dumbbell One-Arm Triceps Extension is an effective exercise for isolating and strengthening your triceps. Performing this exercise on a bench allows you to add more focus and stability to your workout, leading to better results. Execution Sit on a bench and hold a dumbbell with one hand. E

Dumbbell One-Arm Wrist Curl

Do you want to improve the strength and size of your forearms? The Dumbbell One-Arm Wrist Curl is an excellent exercise that targets your wrist flexors, which can significantly improve your grip strength and forearm development. This exercise is unique because it allows you to train each arm separat

Dumbbell Over Bench Reverse Wrist Curl

The Dumbbell Over Bench Reverse Wrist Curl is an effective exercise focused on strengthening the forearms. This exercise is unique because it specifically targets the extensor muscles in your forearm, which may lead to improved grip strength and wrist stability. Execution Find a flat bench and h

Dumbbell Over Bench Wrist Curl

If you are looking for an effective way to strengthen your forearms, the Dumbbell Over Bench Wrist Curl is an excellent choice. This exercise specifically targets the muscles in your forearms and offers a unique way to improve grip strength and muscular endurance. Execution Find a flat bench a

Dumbbell Pronated-Grip Triceps Extension

The Dumbbell Pronated-Grip Triceps Extension is an effective exercise for strengthening and toning your triceps. The pronated grip (palms facing down) places unique emphasis on the triceps, providing an intense workout for this muscle group. Execution Begin by selecting a suitable weight for the

Dumbbell Prone Front Raises on Bench

If you are looking for an effective way to strengthen your shoulders and upper back, prone front raises with dumbbells on a bench are an excellent choice. This exercise is unique because it requires you to work from a lying position, which helps improve core stability while you focus on the shoulder

Dumbbell Prone Incline Curl

This variation of dumbbell curls places more emphasis on the short head of the biceps, the deeper-lying brachialis, and the brachioradialis, which extends over the forearm. Because the elbow is positioned in front of, rather than beside, the torso in this exercise, the long head of the biceps is alr

Dumbbell Prone Incline Curl

The Dumbbell Prone Incline Curl is an effective exercise for strengthening and shaping your biceps. Performing this exercise on an incline bench isolates the biceps in a unique way that standard curls do not. Execution Find an incline bench and set it to an angle of approximately 45 degrees. L

Dumbbell Prone Incline Hammer Curl

Hammer curls are a variation of dumbbell biceps curls. During hammer curls, the hands do not rotate during the exercise. The thumbs remain pointed forward, so only one function (bending/flexion of the arm), rather than two functions of the biceps brachii, is performed. The deeper-lying brachialis ha