Six Exercises You Can Do With Just Dumbbells And a Bench

In this highly evolved world, everyone lives a hectic lifestyle and ignores the importance of exercise and caring for themselves. Exercise is necessary to maintain a healthy lifestyle and avoid almost all diseases.

Now, keeping fit and exercising does not necessarily mean you have to enroll yourself in a gym. With gym equipment, like a dumbbell and bench, you can perform exercises to keep yourself in the best condition. A set of dumbbells and an exercise bench are all you need for an excellent workout that will tone your arms, legs, glutes, and stomach.

Six Best Exercises With Dumbbells And Exercise Bench

We have listed some best dumbbell and bench workouts you can perform using dumbbells and an exercise bench easily at home:

One-arm Dumbbell Row

Rows are a way to develop a stronger back, and many different kinds exist. The type of barbell row you're most familiar with is the bent-over row, and it rightfully holds its top rank because of its enormous advantages for strengthening the back.

How To Perform:

• Keep your feet shoulder-width apart and your back flat, bend forward at the hips, and place your right knee on the bench while holding a dumbbell in your left hand.
• Bend your right elbow, pull the dumbbell toward your chest, pause, and slowly lower your back.

Dumbbell Bench Press

The dumbbell bench press is a variaton of the barbell bench press that works the chest. The dumbbell bench press is frequently carried out after reaching a particular level of strength on the barbell bench press to prevent shoulder problems.

How To Perform:

• Lie on a bench on your back with your feet on the floor, and hold a dumbbell in each hand.
• The palms of your hands should be toward your feet when you begin; if you have shoulder pain, use a neutral grip instead.
• Lower the weights back down after using your elbows to press the weight over your chest until your arms are straight.
• Use dumbbells instead of using a barbell to extend your range of motion.
• Lower the weights beneath your shoulders and bring them closer together when the workout is over.

Incline Push-ups

If you are having trouble with the normal push-ups, incline push-ups are a great place to start. The exercise works the main muscles in your chest by lowering the body weight you raise, thus minimizing the pressure on your elbows. Push-ups are very portable and may even be done on an incline.

How To Perform:

• Spread your hands on the bench's edge, shoulder-width apart.
• Keep your arms straight and straighten your legs so your arms and body are completely straight.
• As you inhale, bend your elbows and slowly lower your chest toward the edge of the bench.
• Keep your body straight and firm throughout the movement.
• Slowly push off the bench until your elbows are straight and not locked. Exhale as you try to come back to your original position.
• Repeat around 20 times to build strength and endurance.

Seated Overhead Press

One of the best exercises to develop shoulders is overhead pressing using dumbbells for sale. While there are many options for overhead pressing workouts, the seated overhead press must be included in your routine.

How To Perform:

• Set up the bench at an angle of 90 degrees and pick up the dumbbells from the floors using a neutral grip (palms facing in). Position the dumbbell ends on your knees and sit down on the bench.
• Slowly and safely, lift your knees one at a time to get your dumbbell into place (above your shoulders, at level with your head).
• After the dumbbells are in place, rotate your palms to face forward.
• Take a deep breath and lift the dumbbells overhead by extending your elbows and contracting the deltoid.
• Slowly lower the dumbbells back to the original position and repeat the exercise.

Seated Bicep Curl

The biceps curl is a well-liked weight-training dumbbell exercises on a bench, focusing on upper and lower arm muscles, leading to building muscle and definition.

How To Perform:

• Sit on the bench with both hands gripping a dumbbell, and keep your arms at your sides, palms facing forward, and elbows close to the torso.
• Bend and bring the dumbbell to your shoulder while maintaining a stable arm. After completely flexing your elbow, move the elbow forward until your forearm is vertical.
• Hold till the count of two and squeeze your biceps. Inhale and bring the dumbbell back to the same starting position.
• Repeat the same movement with your other arm and repeat the exercise for the desired number of times.

Leg Pull-ins

The reverse pull-in is a common ab exercise that works the bottom part of the abs. You may perform it easily on a flat-weight bench. Many lifters view it as an addition to the crunch, which mainly works on the upper abdominal.

How To Perform:

• Take a lying position on your back on a weight bench with your legs outstretched and lay your hands flat by your sides.
• Bring and pull your knees towards your chest, lift your hips slightly from the ground, and then relax.

Power Up Your Home Workout With Home Fitness Gym

Building a home gym requires carefully considering the equipment you want to use. A set of dumbbells and a multi-adjustable exercise bench are two of the most important equipment for your home gym. Using dumbbells and an exercise bench has numerous benefits, including better flexibility, cardiovascular health, strength, and power.

Premium workout equipment is available at Home Fitness Gym, a fitness equipment company in Melbourne, Australia, providing a home gym package at affordable rates. Visit our website and order a set of dumbbells and an exercise bench to start a home fitness workout session.