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
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Written by
Sean Klein
Published on
12/07/22
Last updated
20/07/22
Primary
Upper Body
Horizontal Pull
Primary
Upper Body
Horizontal Press
Secondary
Upper Body
Horizontal Press
Tertiary
Full Body
Hinge
Isolation
Upper Body
Pectorials

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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

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