Regardless of your fitness level, you can benefit from using dumbbells and a weight bench for a strength training routine. An adjustable weight bench allows you to use a flat, inclined or declined position to perform chest, triceps, shoulder, back and arm exercises. Dumbbells provide you freedom of movement and enhance your workout over the use of weight machines because they require you to activate more stabilizing and synergistic muscles while training. Perform the following exercises in a standard three-set, 8- to 12-repetition format with 60 second breaks between each set, or follow them as a circuit to repeat two or three times with little or no break between exercises.
Single Arm Rows
A single arm row for the latissimus dorsi (lats) and rhomboids---muscles of the mid and upper back---may be performed by placing your right knee and palm on the bench and holding a single dumbbell in your left hand. Pull your arm up against the side of the rib cage and return to full extension to complete one repetition. Complete a full set of repetitions with the left side, and then switch your position to address the right side.
Incline Reverse Lateral Dumbbell Raise
Address the muscles of the upper back with a reverse lateral dumbbell raise. Position the bench at a 45- or 35-degree angle and lie facedown on it. Holding a dumbbell in each hand, with arms extended to the floor, open the arms and squeeze the shoulder blades together. Return to the start position for one repetition.
Chest Press
The chest press activates the pectoralis major and minor, as well as the anterior deltoids. Lay supine on a flat bench and hold a dumbbell in each hand, arms extended toward the ceiling. Slowly lower the weights so that your elbows form 90-degree angles and are parallel to the floor. Return to extension to complete a full repetition. This exercise may be performed on an incline or decline to change the emphasis of the muscles activated. An incline forces the fronts of the shoulders to work harder, while a decline emphasizes the lower chest.
Reclined Dumbbell Curl
To work the muscles at the front of the upper arm, lie on a weight bench positioned at a 45-degree incline, holding a dumbbell in each hand---arms extended toward the floor. Firmly press your back and head into the bench while you curl the weights toward your shoulders. Return the weights toward the floor to complete a full repetition.
Step-Up
You can use a weight bench to work your legs, as well as your upper body. A step-up activates the quadriceps and the gluteal muscles. Holding a dumbbell in each hand, arms alongside the body, place your right foot on top of the weight bench. Slowly step all the way up so both feet are resting on the bench. Step back down with the right foot. Repeat for your full set of 8 to 12 repetitions, and then perform them on the left side. Do be aware that a padded bench creates a balance challenge when performing this exercise.
Military Press
Position the bench with the back upright to execute a military press. This exercise activates the tops and backs of the shoulders, and challenges the triceps as well. Sit on the weight bench with a dumbbell in each hand, arms bent so the elbows are parallel to the shoulders. Extend your arms toward the ceiling, and return to the start position to complete one repetition.
Overhead Triceps Press
The triceps are the muscles at the back of the upper arm. To work these muscles with dumbbells and a weight bench, sit on a weight bench with the back upright, extend your arms overhead, holding either head of one dumbbell with each hand. Slowly bend your elbows so that the weight drops below the back of your head and the weight bench. Try to keep your elbows close to your ears. Return to extension for one repetition.
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