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TWHEELS Exercise Library
Weight Bench Exercises: Bench and Dumbbells for Home
A flat bench and a pair of adjustable dumbbells are all you need for a complete strength workout at home: presses, pulls, legs and arms, all with one setup. Here you’ll find 10 proven exercises on the TWHEELS oak dumbbell bench, from the flat bench press to the Bulgarian split squat, each with step-by-step instructions, recommended volume and the most common mistake.
Filter by muscle group or level and start with one of the ready-made workouts. The bench supports up to 320 kg, while the dumbbells adapt to your level as you progress through the adjustable weight system.
Flat dumbbell bench press
Flat dumbbell bench press
- Sit at the end of the bench with the dumbbells resting on your thighs, then lie back and bring the dumbbells to chest height, next to your shoulders.
- Place your feet flat on the floor and pull your shoulder blades slightly together.
- As you exhale, press the dumbbells up over your chest until your arms are straight, without clanging them together at the top.
- As you inhale, lower them back down beside your shoulders under control and repeat.
Flat bench chest fly
Flat bench chest fly
- Lie back on the bench and press a light pair of dumbbells above your chest with your arms almost straight.
- Lower the dumbbells out to the sides in an arc, arms almost straight and the elbow angle unchanged.
- Only go as low as feels comfortable, until you feel a stretch across your chest.
- Bring the dumbbells back together over your chest along the same path, using your chest muscles, as if you were hugging a tree.
One-arm dumbbell row
One-arm dumbbell row
- Place your left hand and left knee on the bench, right foot on the floor, back flat and roughly parallel to the ground.
- Grab the dumbbell with your right hand, arm hanging straight down.
- Pull the dumbbell towards your hip: drive the elbow up towards the ceiling close to your body and pull the shoulder blade back.
- Lower under control until your arm is straight, and switch sides after all reps.
Seated shoulder press
Seated shoulder press
- Sit upright at the end of the bench, feet flat about shoulder-width apart, core tight: the flat bench has no backrest, so your torso does the stabilising.
- Bring the dumbbells to shoulder height, palms facing forward, elbows slightly in front of your body.
- As you exhale, press the dumbbells overhead until your arms are straight, without arching your lower back.
- As you inhale, lower back to shoulder height under control and repeat.
Bulgarian split squat
Bulgarian split squat
- Stand about one long stride in front of the bench with your back to it, a dumbbell in each hand at your sides.
- Rest the top of your back foot on the bench pad.
- As you inhale, lower under control until your back knee almost touches the floor, keeping your torso upright.
- As you exhale, push back up through your front leg; the back leg is only there for balance.
- Switch legs after all reps.
Hip thrust with shoulders on the bench
Hip thrust with shoulders on the bench
- Sit on the floor in front of the bench and lean your shoulder blades and upper back against the pad, feet flat and hip-width apart.
- Lay a dumbbell across your hips (use a towel for padding) and hold it with both hands.
- Brace your core and glutes and drive your hips up through your heels until shoulders, hips and knees form a line.
- At the top, squeeze your glutes deliberately, then lower your hips slowly; keep your spine neutral.
Bench step-up
Bench step-up
- Stand upright in front of the bench with a dumbbell in each hand, shoulders back and down.
- Place one foot fully on the bench, knee pointing in line with your toes, torso upright.
- With your core lightly braced, drive up through the top leg until it is straight.
- Step back down under control and repeat, then switch sides.
Romanian deadlift with dumbbells
Romanian deadlift with dumbbells
- Stand upright with your feet hip-width apart, dumbbells hanging in front of your thighs.
- Inhale, brace your core lightly and push your hips back while your torso tips forward with your legs almost straight.
- Lower the dumbbells close to your body as far as you can without rounding your back, until you clearly feel the stretch in your hamstrings.
- Come back up by driving your hips forward, exhaling as you rise.
Bench triceps dips
Bench triceps dips
- Sit with your back to the bench and place your hands on the edge behind you, about shoulder-width apart.
- Stretch your legs out in front and slide your hips just off the bench, arms straight.
- Bend your arms and lower yourself under control, only as far as your shoulders feel comfortable.
- Press back up through your triceps to the starting position with straight arms.
Concentration curls
Concentration curls
- Sit on the bench with your legs apart and a dumbbell in one hand.
- Brace your elbow against the inside of your thigh, arm hanging straight down.
- Bend your elbow and curl the dumbbell up under control, keeping your upper arm fixed.
- Lower the dumbbell slowly to full arm extension and switch arms after all reps.
Ready-to-follow workouts
Start with a curated routine—2 to 3 sessions per week are enough to make noticeable progress.
Full body with dumbbells
Circuit covering chest, back, shoulders, legs and core: 3 rounds of 10 to 12 reps with 30 to 45 seconds of rest.
- Flat dumbbell bench press · 3 x 8-12 reps
- One-arm dumbbell row · 3 x 8-12 reps per side
- Seated shoulder press · 3 x 8-12 reps
- Romanian deadlift with dumbbells · 3 x 8-12 reps
Lower body & glutes
Three-exercise circuit hitting glutes and legs from three angles: 3 rounds of 10 to 12 reps per exercise or per leg.
- Hip thrust with shoulders on the bench · 3 x 10-15 reps
- Bulgarian split squat · 3 x 8-12 reps per leg
- Bench step-up · 3 x 8-12 reps per leg
Dumbbell bench made of oak wood – TWHEELS
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Frequently asked questions
Is a flat bench without incline adjustment enough?
Which dumbbell weights do I need as a beginner?
How often per week should I train?
Thoughtful. Beautiful. Sustainable.
TWHEELS, keep moving forward.
Contact us anytime:
Phone: +41 43 508 20 26
Email: info@twheels.ch
Warehouse: U. Schwärzistrasse 54, Weesen
