10 mins exercise you do with a small adjustable bench at home

10 mins exercise you do with a small adjustable bench at home

Weight benches are an essential part of any fitness center setup. Whether it's a commercial or home gym. Adjustable weight benches allow you to do a variety of exercises. They can be used for various purposes such as location, so we've compiled a list of the top 7 exercises you can do with dumbbells and exercise benches.

Single Arm Dumbbell Row

Targets: biceps, lat, upper back, traps

Level: Beginner

How to do it: Feet shoulder-width apart. Keep your back flat and your hips extended forward. Hold a dumbbell in your left hand. and put your right foot on the bench Bend your right elbow and pull the dumbbell up to the side of your chest. Pause and rewind slowly to start.

sitting biceps curl

Target: Biceps

Level: Beginner

How to do it: Stand with dumbbells at your sides, palms facing forward. Place your elbows by your sides. Bend the weight up and squeeze your biceps up. Bring them back to the starting point. Control the reps to avoid swinging the dumbbell up and down.

dumbbell bench press

Targets: Triceps, pecs, lats, traps

Level: Beginner

How to do it: Lie on a weighted bench with your back slightly bent and feet flat on the floor. Hold dumbbells in both hands. Extend your arms vertically and bring the dumbbells together. Remember to pull your shoulders back and contract your chest muscles. From this elevated position, slowly lower the dumbbells to the sides of your chest. Tighten your pecs without bouncing and push (push) the dumbbell up, pulling them together as you reach your peak.

incline push up

Targets: shoulders, arms, chest

Level: Beginner

How to do it: Place your hands slightly wider than shoulder-width apart on the edge of the bench. Arms are straight but elbows are not locked. Keep your legs straight, arms and torso completely straight. as you inhale Bend your elbows and slowly Lower your chest to the edge of the bench. Keep your body straight and stiff throughout the movement. Move your body off the bench until your elbows are extended and no longer locked. exhale while pushing up Repeat slowly and steadily.

legs pulled in

Target: Abdomen and Core

Level: Beginner to Intermediate

while sitting on a weightlifting platform Lean back and lift your feet off the floor. Place your hands behind your back so you can grip the bench for stability. Step forward and bring your knees close to your chest. and vice versa. One rep ends when the foot is lowered to bring it closer to the floor.

overhead seat press

Target: Shoulders

Level: Beginner to Intermediate

Sit on a bench with your back supported. Dumbbells outside your shoulders, arms bent, palms facing the body.

Press the weights directly onto your shoulders until your arms are straight and your biceps are by your ears. As you press, twist the weights so your palms are facing forward. Lower the dumbbells to the starting position.


Targets: Quadriceps, Hamstrings, Adductors, Abductors, Glutes

Level: Advanced

stand on one side of the bench Abdominal tense Then come back and sit back and fold. Jump over the steps using your buttocks and legs. squat down a bit then repeat back and forth Start in a squat position with your knees bent and land in the original position. This not only reduces the risk of injury. But it also increases your ability to strengthen your leg muscles. From a squat, pull your arms back and "explode" forward on the bench. Tighten your core muscles to support the movement.

If you are still not convinced to try this step.


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