Adjustable weight bench in front of a dumbbell rack
An adjustable bench supports rows, split squats, hip thrusts and presses, not just bench work.

For most people, a weight bench means one thing: the bench press. That is a shame, because a solid bench is one of the most flexible pieces in a home gym. With a pair of dumbbells, it can train legs, back, shoulders and core just as well as chest.

Here are bench-based moves that cover the whole body, plus a simple session to put them together.

Lower Body Moves

  • Bulgarian split squat: rest the back foot on the bench and lower into a deep lunge. It builds quads and glutes one leg at a time.
  • Box squat to bench: squat back until you lightly touch the pad, then stand. Great for learning depth and control.
  • Hip thrust: brace your upper back against the side of the bench and drive your hips up. One of the best glute builders available.
  • Step-up: use a flat, stable bench and drive through the front foot. Only do this on a bench that does not tip or slide.

Back and Pulling Moves

  • One-arm dumbbell row: one knee and hand on the bench, row the dumbbell toward your hip.
  • Chest-supported row: lie face down on an incline bench and row both dumbbells. It removes lower back strain from the movement.
  • Dumbbell pullover: lie across or along the bench and lower one dumbbell behind your head to stretch the lats.

Shoulder and Arm Moves

  • Seated overhead press: set the backrest upright for back support.
  • Incline curl: the incline stretches the biceps for a stronger contraction.
  • Bench dip: hands on the edge, feet on the floor, lower and press back up for triceps.
  • Prone Y-raise: lie face down on an incline and raise light weights into a Y shape for upper back and rear shoulders.

Core Moves

  • Decline crunch or sit-up: if your bench has a leg holder, a decline setting adds challenge.
  • Lying leg raise: hold the top of the bench and raise straight legs.
  • Elevated plank: hands or forearms on the bench make planks easier to learn, while feet on the bench make them harder.

Sample Full-Body Bench Session

This workout uses only a bench and dumbbells. Rest 60 to 90 seconds between sets.

Exercise Sets x Reps Bench Setting
Bulgarian split squat 3 x 8 per leg Flat
Hip thrust 3 x 10 Flat, used sideways
Chest-supported row 3 x 10 Incline
Seated overhead press 3 x 8 Upright
Incline curl 2 x 12 Incline
Lying leg raise 2 x 12 Flat

Want more structure? Our dumbbell-only full-body workout plan pairs well with these bench moves.

Bench Safety Basics

Check that adjustment pins are fully locked before every set, keep the bench on a level surface, and stay within its weight rating. Adjustable benches can have a small gap between the seat and backrest, so position yourself on solid padding. If you are still choosing a bench, avoid the common errors in our article on the weight bench buying mistake almost everyone makes.

Final Thoughts

A weight bench earns its floor space when it trains more than your chest. Split squats, hip thrusts, rows and supported presses turn it into a full-body station. Start with the sample session, then swap moves to keep training fresh.

Find more routines in our training guides.

FAQs

Can you get a full-body workout with just a bench and dumbbells?

Yes, you can train every major muscle group. Combine a lower body move, a row, a press and a core exercise in each session.

Do I need an adjustable bench for these exercises?

Not for most of them. A flat bench handles split squats, hip thrusts and rows, while incline moves need an adjustable model.

How many days a week should I train with a bench?

Two to four full-body sessions work well for most people. Leave at least one rest day between hard sessions for the same muscles.