Benches Exercises

559 exercises using Benches, with primary and secondary muscle activation, difficulty levels and step by step instructions.

559

Exercises

24

Muscle Groups

3

Difficulties

All Benches exercises

Dumbbell Seated Overhead Triceps Extension

Dumbbell Seated Preacher Curl

BicepsOuter forearm

Dumbbell Seated Reverse Arnold Press

Front shouldersSide shouldersTricepsRear shoulders

Dumbbell Seated Reverse Grip Concentration Curl

Outer forearmBiceps

Dumbbell Seated Single Arm Front Raise

Front shouldersCoreSide shoulders

Dumbbell Seated W Press

Front shouldersSide shouldersTriceps

Dumbbell Single Arm Alternate Fly

Upper chestMiddle chestBicepsFront shoulders

Dumbbell Single Arm Alternating Decline Bench Press

Middle chestTricepsFront shouldersUpper chest

Dumbbell Single Arm Neutral Grip Wrist Curl Over Bench

Dumbbell Single Arm Pullover

Middle backTricepsUpper chest

Dumbbell Single Arm Reverse Wrist Curl

Dumbbell Single Arm Triceps Extension on Bench

Dumbbell Single Arm Wrist Curl

Dumbbell Sitting Leg Extension

Dumbbell Spider Curl

BicepsOuter forearm

Dumbbell Standing One-Arm Curl (over Incline Bench)

BicepsOuter forearm

Dumbbell Standing One-Arm Curl Over Incline Bench

BicepsInner forearm

Dumbbell Standing Preacher Curl

BicepsOuter forearm

Dumbbell Standing Prone Y Raise

Rear shouldersTrapeziusMiddle back

Dumbbell Straight Arm Hyperextension

Lower backGlutesHamstringsTrapezius

Dumbbell Sumo Squat Off Benches

GlutesQuadricepsHamstringsInner thighs

Dumbbell Tate Press

TricepsFront shoulders

Dumbbell Zottman Preacher Curl

BicepsInner forearmOuter forearm

Dumbbells Seated Triceps Extension

How to train with Benches

Benches is one of the most versatile pieces of equipment in the gym, hitting multiple muscle groups with a single setup. It rewards good form and progressive overload, making it a staple for both beginner and advanced programs.

Combine compound lifts with focused isolation work to round out a session. Track your weights and reps over time to make sure each workout adds load, volume or quality compared to the last.

Explore other equipment