Many dumbbell exercises can be performed without the need for an actual bench. Let’s take a look at the top 5 best dumbbell exercises without a bench!
1) Dumbbell Squats
To do these, stand with your feet slightly wider than shoulder-width apart and hold two dumbbells down at your sides. Step forward with one foot into a parallel stance and bend both knees to lower into a squat until you reach about 90 degrees. Stand back up, press each hand into one end of a dumbbell, then rotate it to lay it across your shoulders in an upright position. Hold for one second before returning to the start position.
2) Standing Rows
Begin standing with your feet hip-width apart, holding weights in each hand, palms facing inwards. Bend forward at your hips and lower yourself until your torso is almost parallel to the floor. Pull yourself back up again by pushing through your heels as you squeeze your shoulder blades together. Repeat 12-15 times, 3 sets. If you don’t have dumbbells available use water bottles filled with sand or even cans of beans!
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3) Bent-Over Rows
This is one of my favorite lower-body exercises because it’s simple and brutally effective. Grab a pair of dumbbells and bend over at your waist until your upper body is almost parallel to the floor. Row your weight up until it’s just below your chin. That’s one rep. Do three sets of 10 to 12 reps, resting 60 seconds between each set.
4) Reverse Lunges
Performing reverse lunges with dumbbells is a great way to tone your glutes and strengthen your legs. Stand with your feet hip-width apart and hold a pair of dumbbells at arm’s length in front of you. Step backward with one leg, lowering down until that thigh is parallel to floor. Press through your front heel to push yourself back up, then lunge forward with opposite leg. Perform 15 to 20 reps per side.
5) Lateral Raises
Stand tall with your feet together and your arms straight by your sides. Keeping both of your wrists straight, lift one arm out to the side until it’s in line with your ear. Lower that arm back down to its starting position, then repeat on the other side. That’s one rep. Do 10 reps total. (Read more: How to do lateral raises .)
