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

Cable Reverse Preacher Curl

Outer forearmBiceps

Cable Reverse Wrist Curl

Cable Rope Hammer Preacher Curl

BicepsOuter forearm

Cable Rope Incline Tricep Extension

TricepsUpper chest

Cable Rope Preacher Curl

BicepsInner forearm

Cable Seated Crunch

Cable Seated Front Press

Front shouldersTricepsUpper chest

Cable Seated High Row (V-Bar)

Middle backBicepsRear shouldersOuter forearmMiddle chestTrapezius

Cable Seated High Triceps Extension

Cable Seated Neck Extension (with Head Harness)

Cable Seated Neck Flexion (with Head Harness)

Cable Seated One-Arm Concentration Curl

BicepsInner forearm

Cable Seated Overhead Curl

BicepsInner forearm

Cable Seated Single Arm Chest Press

Middle chestTricepsFront shoulders

Cable Seated Single Arm Unilateral Biceps Curl

BicepsInner forearm

Cable Seated Unilateral Biceps Curl

BicepsInner forearm

Cable Side-Lying Single-Arm Lateral Raise

Side shouldersRear shouldersFront shoulders

Cable Single Arm Bench Press

Middle chestTricepsFront shoulders

Cable Single Arm High Row

Middle backBicepsRear shoulders

Cable Single Arm Low Scapular Row

Middle backBicepsRear shouldersTrapezius

Cable Standing Single Arm Preacher Curl

BicepsInner forearm

Cable Wrist Curl

Cambered Bar Chest-Supported Row

Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Chest and Back Stretch

Bodyweight · Easy

Upper chestMiddle chestMiddle back

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.

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