A dumbbell-and-bench workout can cover pushing, pulling, legs, shoulders, arms and core in one home session. This seven-movement example gives exercise instructions, rep ranges and sets, plus guidance for choosing a manageable load. For adults aged 18–64, Canada's movement guidelines recommend muscle-strengthening activity at least twice per week; adjust the workload to your experience and recovery.
If you are setting up a training space, explore the available dumbbells and weight benches.
Why use dumbbells and a bench?
A pair of dumbbells and a stable weight bench can support pressing, rowing, squatting, shoulder and arm exercises, and some core movements. This is a flexible home setup; the exercises and loads should match your training experience and the equipment you own.
Sample full-body dumbbell workout
This is a general example, not an individual training prescription. Start with a load you can move under control. Rest as needed between sets, and reduce the load or stop if your technique changes or you feel pain.
1. Chest – Dumbbell Bench Press
How: Lie on a flat bench, lower the dumbbells toward chest level with control, then press them upward.
Reps: 8–12
Sets: 2–3
2. Back – One-Arm Dumbbell Row
How: Support one hand and knee on the bench, keep your back steady, and pull the dumbbell toward your torso. Complete both sides.
Reps: 8–12 per side
Sets: 2–3
3. Legs – Dumbbell Goblet Squat
How: Hold one dumbbell close to your chest, sit your hips down between your feet, and stand back up while keeping the movement controlled.
Reps: 8–12
Sets: 2–3
4. Shoulders – Seated Dumbbell Shoulder Press
How: Sit on the bench with your feet planted. Press the dumbbells overhead within a comfortable range, then lower them with control.
Reps: 8–12
Sets: 2–3
5. Arms – Dumbbell Bicep Curl
How: Stand or sit tall, keep your elbows close to your sides, and curl the dumbbells without swinging.
Reps: 10–15
Sets: 2
6. Arms – Dumbbell Overhead Triceps Extension
How: Hold one light dumbbell securely with both hands, lower it behind your head within a comfortable range, then extend your arms.
Reps: 10–15
Sets: 2
7. Core – Sit-Up or Russian Twist
How: Choose one controlled bodyweight movement. Add a light dumbbell only if you can keep a comfortable, controlled range throughout.
Reps: 10–15
Sets: 2
How to choose a dumbbell weight
Choose a load that lets you complete the target reps with steady control and consistent technique. If you cannot reach the lower end of the range, try a lighter weight. If you can exceed the upper end while staying in control, consider a small increase next time. You do not need to force every set to failure.
How often should you do this workout?
The Canadian 24-Hour Movement Guidelines for adults aged 18–64 recommend muscle-strengthening activities using major muscle groups at least twice a week. If you repeat a full-body session, schedule it with enough recovery for your needs; the right frequency varies by person and training experience.
Build your home setup
Use the collections to compare equipment options for your space and training plan:
Browse Dumbbells
Browse Weight Benches
If you have an injury or health concern, or are unsure which exercises are appropriate for you, seek advice from a qualified health or exercise professional.
