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3 Simple Bench Exercises to Level Up Your Home Workouts
When it comes to strength training, small adjustments make a big difference. One of the most overlooked pieces of equipment in the gym, the adjustable bench, can completely transform the way you train. It’s not just for presses or step-ups; the bench can help you isolate muscles more effectively, improve your form, and enhance your results.
We're highlighting three exercises that show exactly why a good bench is a must-have in your strength setup.
First up: The Bench Hamstring Curl
How to Do It
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Set your bench at a slight incline and lie face down with your hips near the top edge.
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Hold a dumbbell securely between your feet.
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Keep your core tight and slowly bend your knees, curling the dumbbell up toward your glutes.
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Pause at the top for a strong hamstring squeeze, then lower with control until your legs are nearly straight.
Why the Bench Matters
A bench adds both support and precision to this movement. By elevating your torso, the incline position:
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Keeps your lower back protected and stable throughout the lift.
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Increases your range of motion, helping you fully lengthen and contract the hamstrings.
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Encourages better glute and hamstring engagement, since your hips remain extended and your body is aligned.
Without the bench, it’s easy to arch your back or shift the effort into your lower spine. The bench keeps you honest—forcing the hamstrings to take center stage and do the work.
Try This at Your Next Workout
Incorporate 3 sets of 10–12 reps into your next lower-body or full-body day. Focus on a slow, controlled tempo and keep the movement smooth from start to finish.
Pro Tip: Pair the bench-supported hamstring curl with a bench hip thrust for a powerful glute and hamstring superset.
Second: Chest supported rear delt row
How to Do it
1. Set the bench at a 45 degree incline and lean on the back rest supporting your bench, while you use your feet to stabilize your lower body.
2. With a dumbbell in each hand, pull your thumbs towards your armpits, keeping your elbows at a 45 degree angle to target the back shoulder muscle.
3. Exhale as you row, then release the dumbbells to their starting position.
Why the bench matters
Using the incline of the bench here keeps your body weight supported while
- Allowing the back of the shoulder to get a full range of motion
- Supporting the core throughout the exercise so you don't have to rely on core strength alone
Try this at Your Next Workout
Last Up: Incline Overhead Press
How to Do It
Why the bench matters
Try this at Your Next Workout
The Takeaway
An adjustable bench is more than just a convenience—it’s a tool for progress. The right angle supports better mechanics, better muscle activation, and better results. Whether you’re training at home or in the gym, using your bench to its full potential can elevate your strength training from good to exceptional.