Adjustable Weight Bench – Dumbbell Exercises


If you are looking to build muscle, gain total-body strength or simply lose fat, adjustable dumbbells are a staple piece of equipment which ticks every box. Dumbbells offer a lot more variety than standard barbells, allowing you to pick varied weights which will suit your ability best. Also, unlike gym-based equipment, the best dumbbell exercises will require stability of your muscles, requiring balance and control. 

Not only are dumbbells readily available and found on almost every gym floor, but they will allow for balanced training by their nature, ensuring you can focus on specific muscle points with ease. The evenly-distributed gains dumbbells provide will help prevent injury from arising, as well as help prevent weight gain. Combining Dumbbell exercises with a weight bench is one way to ensure you can start to get into the best shape possible. Dumbbell bench training is an ideal home-gym combination to take your training to the next level. 


With dumbbells being as old as the 17th century, there have been small, but relevant changes made to their designs throughout the years. However, here at RPM Power we have sought to develop the technology behind dumbbells, so that modern, innovative dumbbells solutions are available to all. We have a wide range of weight benches and dumbbells from standard 2.5KG Hexagonal Dumbbells to 40KG Adjustable Dumbbells. 

1 . Hexagonal Dumbbells

Solid and reliable, Hexagonal Dumbbells instantly upgrade any training session as probably one of the most versatile pieces of exercise equipment. Enjoy the freedom of movement with each lift of our premium RPM Hexagonal Dumbbells. For anyone starting out their home gym, Hex Dumbbells are perfect for beginner and advanced dumbbell exercises. 

Available in paired weight ranges of 2.5kg – 50kg, there is a Hexagonal Dumbbell for everyone, no matter what your level of strength and fitness is. Read more about our Hexagonal Dumbbell range here

2. Adjustable Dumbbells

A single adjustable dumbbell replaces multiple individual dumbbells in one compact, space efficient form. Using these weights couldn’t be simpler, twist the center handle or the dial at the side to instantly increase or decrease the weight loading and start exercising. No more adding or removing plates and screwing on collars to break up your workouts. Suitable for both beginners and serious weightlifters alike, we have 11kg, 20kg, 24kg, 25kg & 40kg Adjustable Dumbbell models. Read more about our adjustable dumbbell range here

20kg adjustable dumbbell ireland

3. Adjustable Weight Benches

A high-quality workout bench like the RPM Power bench range means you can do exercises which boost muscle size, fitness and athletic endurance. Easily fold able, they can offer you nearly all the benefits of a gym workout from the comfort of home. There are many distinct advantages of having an adjustable bench in your home. If you’re committed to getting strong and building muscle, then dumbbell bench training is perfect for you. We have a wide variety of adjustable weight benches which are suitable for anyone no matter what your level of fitness is. See more information here

weight bench for barbell bars and plates



  • Lie on your weights bench with no incline on the bench, place your feet flat down on the ground and make sure your back is arched ever so slightly.
  • Holding a dumbbell in each of your hands, stretch your arms out vertically so  that you are bringing the dumbbells together in one motion.
  • Make sure that when you are doing this you are bringing your shoulders into a retracting motion, contracting your chest. 
  • From this position, slowly retract the dumbbells down towards each side of your chest. When down in this position, tense your chest muscles and press upwards so that the dumbbells are brought back up, allowing them to come together as they arrive at the peak of your arms extending. 

Trains: Chest, Shoulders, Triceps.


2. Chest flys

  • Firstly, set the bench to the neutral setting, then lie down on the bench on your back. 
  • Your back against the bench. Hold a dumbbell in each of your hands.
  • Now, extend your arms so that they move up to a position where they are in line with the angle of the bench. 
  • Your legs should not move at all when doing this, simply focus on putting the pressure on the support rung. 
  • While bending both of your elbows, move the weights inwards and towards from each other. This should form an arc like shape in your arms. 
  • Move back to your start position, this is one rep.
  • Repeat desired number of reps.

Trains:  Chest, Triceps, Shoulders


3. Tricep skullcrushers

  • Begin this exercise by setting your adjustable weight bench upwards at a total incline.
  • Sit down fully face up, with a single adjustable dumbbell in both hands behind your head.
  • With the dumbbell behind your head, extend your arms outward and lower the dumbbells until your elbows are bent in a 90 degree position. 
  • Pull back up to the starting position once you have done this.
  • This is one rep, we recommend starting off with light weights when doing this exercise first to focus on your technique.

Trains: Triceps, Biceps, Arms



  • Begin this exercise by holding a dumbbell in each hand by your sides.
  • Stand approximately 2 feet away from your bench.
  • Place one leg behind you, with your toe resting on the side of the bench.
  • Get your front foot comfortable so that your front leg will be at a 90-degree angle when you lunge downwards, always ensuring that your knee is never in front of your foot.
  • Stand up tall, tense your stomach and start to bend the knee of the front leg.
  • When observing someone doing this exercise, their front knee should be at 90-degree angle to the floor
  • The knee of your back leg may or may not touch the ground depending on your flexibility level and how tall you are.
  • Once you get into this deep lunge position, raise your front leg back up.
  • This is one rep, repeat 8-10 reps depending on weight chosen.

Trains: Glutes, Hamstring, Core


5 . lateral raise

  • Firstly, position the bench upwards in an incline for this exercise. 
  • Sitting at the edge of the bench, your feet should be firmly on the floor with dumbbells resting on your legs before starting.
  • Holding the dumbbell, make sure that your palms are facing inwards, and your arms set straight downwards.
  • Without moving your body at all,  lift the dumbbells to your side. 
  • When doing this, make sure you bend your elbows ever so slightly.
  • Lift the dumbbells to your side, ensuring that your elbows are dipped ever so slightly as you do.
  • Move your elbows outwards until your arms are parallel to the floor.
  • Pause when you reach the top of this exercise.
  • Lower the dumbbells back to the starting position when your arms were close to touching the floor. 
  • Repeat desired number of reps.

Trains: Shoulders, Triceps, Lats


6. Bicep curl

  • Sit down on your bench with your legs spread apart with your feet positioned flat on the ground.
  • Grab a dumbbell with your left hand, with your palms facing upwards.
  • With your back positioned straight, lean forwards allowing your elbow to slightly bend and position it on your left thigh.
  • Put your other hand onto your right thigh. 
  • Inhale deeply and raise the dumbbell up to chest level. 
  • Exhale as you start to return to your starting position.
  • Do 8-10 reps and switch arms.

           Trains: Biceps


7. Dumbbell row

  • Firstly, make sure your bench is flat down and in a neutral position 
  • Stand upright beside your weights bench.
  • Put your left knee onto the bench, plant your other right foot onto the ground. 
  • Grab a dumbbell in one hand and allow your other arm to rest against the bench with your opposing hand. 
  • Tense your back and then pull your elbow backwards high to raise the dumbbell.
  • Repeat 8-10 reps based on the chosen weight.

Trains: Lats, Chest, Back 


8. Shoulder Press

  • Start this exercise with the bench set on an upward incline position. This will provide stability during the movement to stop your lower back from overarching.
  • With the tension now focused on your shoulders when pressing the weight upwards, the dumbbells will allow for a greater control and range of movement in your upper body. 
  • Make sure your wrists are extended so you can start the move with a powerful push. Squeezing your shoulder blades at the start of each rep will ensure your shoulders are full engaged and that you can manage the weight with suitable form.
  • Raise the dumbbells above your shoulders, then bring them back down t shoulder level to complete one rep. 


Trains: Shoulders, Arms, Triceps


9. Bicep Curl to Chest Press

  • This is a combination exercise of bicep curls and shoulder press.
  • With your bench on an upward incline, keep a dumbbell in each arm to begin this exercise. 
  • Start by doing a single bicep curl with each arm. Once you have completed a curl on each arm, raise the dumbbells above your shoulders together to compete with the exercise. 
  • Complete 5-10 reps based on the weight chosen.

Trains: Biceps, Chest, Shoulders 


  • Sit tall on a bench or chair with your feet flat on the ground, holding two heavy dumbbells on top of your knees, 
  • Keeping your core engaged, lift your heels off the ground as high as possible.
  • Slowly lower your heels back down to the ground and repeat.

Trains: Hips, Calves, Hamstring



To conclude this blog, these are just a small handful of the hundreds of exercises one can do with their dumbbells. 

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For more information on our dumbbells range, check out the link here