16 Dumbbell Bench Exercises For Full Body Workouts

With just some dumbbells and a bench press you will be able to create a diverse and fun full body workout routine. Coming up with this routine may not be evident however due as some of the exercises available to you will be more niche. That’s why we created this list of dumbbell bench exercises and sample tri-set. Enjoy adding these exercises into your workout routine.

1 min read
Sean Klein
Written by
Sean Klein
Published on
12/07/22
Last updated
12/01/23
Primary
Upper Body
Horizontal Pull
Primary
Upper Body
Horizontal Press
Secondary
Upper Body
Horizontal Press
Tertiary
Full Body
Hinge
Isolation
Upper Body
Pectorals

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Isolation
Upper Body
Triceps
Primary
Lower Body
Squat
Secondary
Upper Body
Horizontal Press
Primary
Upper Body
Horizontal Pull
Primary
Lower Body
Squat
Primary
Lower Body
Squat
Primary
Lower Body
Hinge
Isolation
Upper Body
Biceps
Primary
Upper Body
Vertical Press
Tertiary
Lower Body
Hip Dominant
Secondary
Upper Body
Horizontal Pull
In This Resource
  • Sample Tri-Set With Dumbbells and Bench

Sample Tri-Set With Dumbbells and Bench

Complete 3 rounds

1. Tripod Stance Bent Over Rows

Complete 12 repetitions

2. Offset Rear Foot Elevated DB Squat in Lunge

Complete 10 repetitions

3. Seated Bicep Curls

Complete 8 repetitions

If you enjoyed this resource you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

Sean Klein

Signature

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