Hey Jolt
Hey Jolt

Dumbbell Bombshell

Level: Intermediate
Time: 20 mins
Equipment needed: Dumbbell, Bench

"Wake up a Beauty; it's time to become a Beast." That's the kind of mindset you're going to need to master this badass dumbbell bench workout.

Get ready to challenge your whole body with this 15 minute workout designed around two simple pieces of equipment you can find in any gym: a bench and a dumbbell. Don't have a gym membership? No problem! Most of these exercises can easily be modified using items readily available in your home. Get ready for a solid full-body sweat that will leave you feeling powerful for days to come.

Dumbbell Bombshell

Level: Intermediate
Time: 20 mins
Equipment needed: Dumbbell, Bench

"Wake up a Beauty; it's time to become a Beast." That's the kind of mindset you're going to need to master this badass dumbbell bench workout.

Get ready to challenge your whole body with this 15 minute workout designed around two simple pieces of equipment you can find in any gym: a bench and a dumbbell. Don't have a gym membership? No problem! Most of these exercises can easily be modified using items readily available in your home. Get ready for a solid full-body sweat that will leave you feeling powerful for days to come.


Workout Overview

Dumbbell Step Ups

Dumbbell Step Ups
Duration: 1 min


Dumbbell One Arm Row

Dumbbell One Arm Row
2 sets of 12


Dumbbell Fly

Dumbbell Fly
12 reps


Dumbbell Alternate Lying Extension

Dumbbell Alternate Lying Extension
12 reps


Dumbbell Bench Press

Dumbbell Bench Press
12 reps


Bicycle Crunch

Bicycle Crunch
Duration: 1 min // Rest 1 min after exercise


Dumbbell Step Ups

Dumbbell Step Ups
Duration: 1 min


Dumbbell One Arm Row

Dumbbell One Arm Row
2 sets of 12


Dumbbell Fly

Dumbbell Fly
12 reps


Dumbbell Alternate Lying Extension

Dumbbell Alternate Lying Extension
12 reps


Dumbbell Bench Press

Dumbbell Bench Press
12 reps


Bicycle Crunch

Bicycle Crunch
Duration: 1 min // Rest 1 min after exercise


Dumbbell Step Ups

Dumbbell Step Ups
Duration: 1 min


Dumbbell One Arm Row

Dumbbell One Arm Row
2 sets of 12


Dumbbell Fly

Dumbbell Fly
12 reps


Dumbbell Alternate Lying Extension

Dumbbell Alternate Lying Extension
12 reps


Dumbbell Bench Press

Dumbbell Bench Press
12 reps


Bicycle Crunch

Bicycle Crunch
Duration: 1 min // Rest 1 min after exercise


Dumbbell Step Ups

Dumbbell Step Ups
Duration: 1 min


Dumbbell One Arm Row

Dumbbell One Arm Row
2 sets of 12


Dumbbell Fly

Dumbbell Fly
12 reps


Dumbbell Alternate Lying Extension

Dumbbell Alternate Lying Extension
12 reps


Dumbbell Bench Press

Dumbbell Bench Press
12 reps


Bicycle Crunch

Bicycle Crunch
Duration: 1 min // Rest 1 min after exercise



Workout Overview

Dumbbell Step Ups
Dumbbell Step Ups

Duration: 1 min


Dumbbell One Arm Row
Dumbbell One Arm Row

2 sets of 12


Dumbbell Fly
Dumbbell Fly

12 reps


Dumbbell Alternate Lying Extension
Dumbbell Alternate Lying Extension

12 reps


Dumbbell Bench Press
Dumbbell Bench Press

12 reps


Bicycle Crunch
Bicycle Crunch

Duration: 1 min // Rest 1 min after exercise


Dumbbell Step Ups
Dumbbell Step Ups

Duration: 1 min


Dumbbell One Arm Row
Dumbbell One Arm Row

2 sets of 12


Dumbbell Fly
Dumbbell Fly

12 reps


Dumbbell Alternate Lying Extension
Dumbbell Alternate Lying Extension

12 reps


Dumbbell Bench Press
Dumbbell Bench Press

12 reps


Bicycle Crunch
Bicycle Crunch

Duration: 1 min // Rest 1 min after exercise


Dumbbell Step Ups
Dumbbell Step Ups

Duration: 1 min


Dumbbell One Arm Row
Dumbbell One Arm Row

2 sets of 12


Dumbbell Fly
Dumbbell Fly

12 reps


Dumbbell Alternate Lying Extension
Dumbbell Alternate Lying Extension

12 reps


Dumbbell Bench Press
Dumbbell Bench Press

12 reps


Bicycle Crunch
Bicycle Crunch

Duration: 1 min // Rest 1 min after exercise


Dumbbell Step Ups
Dumbbell Step Ups

Duration: 1 min


Dumbbell One Arm Row
Dumbbell One Arm Row

2 sets of 12


Dumbbell Fly
Dumbbell Fly

12 reps


Dumbbell Alternate Lying Extension
Dumbbell Alternate Lying Extension

12 reps


Dumbbell Bench Press
Dumbbell Bench Press

12 reps


Bicycle Crunch
Bicycle Crunch

Duration: 1 min // Rest 1 min after exercise


Start Workout

1. Dumbbell Step Ups

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps : 1.) Place a bench, box or step in front of you. 2.) Grasp a dumbbell in each hand. 3.) With your left leg, step up on the bench, follow with your right leg. 4.) Step down with your left leg and then your right leg. 5.) Repeat starting with your right leg. Tips 1.) Use a lighter weight until you are used to the motion of this exercise.


2. Dumbbell One Arm Row

Rep Count: 12 reps
Set Count: 2
Main Muscle Group: Back
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps : 1.) Start off kneeling over the side of a bench by placing the knee and hand of the supporting arm on the bench and then position the opposite foot on the floor. 2.) Grab a dumbbell from the floor opposite of the side supporting the body and pull the dumbbell up slowly to your chest, feeling a stretch in your back until it almost makes contact with your chest. 3.) Hold this position for a count, then return slowly back to the starting position. 4.) Repeat for as many reps and sets as desired and switch with the opposite arms.


3. Dumbbell Fly

Rep Count: 12 reps
Main Muscle Group: Chest
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

The dumbbell fly exercise targets your pecs with more focus than the standard dumbbell bench press as well as focusing upon the inner part fo your pecs. Steps : 1.) Start off lying on a flat bench with your arms out to your sides holding a dumbbell in each hand at shoulder height. 2.) Push the dumbbells up from their position using your chest and bring your arms up, without using them for lifting, until the dumbbells are directly above your chest. 3.) Once in the top position, your elbows should be facing outwards and palms facing inwards, squeeze your chest muscles and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) It is important to concentrate on using your chest to perform this exercise.


4. Dumbbell Alternate Lying Extension

Rep Count: 12 reps
Main Muscle Group: Triceps
Type: Strength
Equipment needed: Bench, Dumbbell

How to Perform Exercise

Steps : 1.) Start off laying down on flat bench with your feet on the floor in front of you, holding a dumbbell in each hand in a neutral grip elevated above your head. 2.) Slowly lower one of the dumbbells down towards your face so that it is at level with your ear and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.


5. Dumbbell Bench Press

Rep Count: 12 reps
Main Muscle Group: Chest
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

The dumbbell bench press exercise is an alternative to the standard barbell bench press exercise, mostly for using dumbbells in place of a barbell. Steps : 1.) Start off by picking the dumbbells that you can manage, holding them at your sides and then sitting on the edge of a flat bench. 2.) Using your thighs and thrusting of your arms to lift the weights onto your legs in your starting position. 3.) Lean back onto the bench and on the motion down, push the dumbbells up about an inch high above your chest as this will be your starting position. 4.) The dumbbells should be aligned with the middle of your chest and then slowly push the dumbbells up above your body using mostly your chest and triceps for the motion upward. 5.) Stop the motion of the exercise as soon as your arms are straight and the dumbbells are directly above your chest. 6.) Squeeze your chest muscles as soon as you reach the top position and hold for a count, then return back to the starting position. 7.) On the return motion down, do not let gravity do the work or drop the dumbbells, you should be resisting gravity of the way down. Tips : 1.) Make sure when performing this exercise to breathe comfortably and deeply 2.) Refrain from clanking the dumbbells together or spinning them around when you get to the top as this is improper form.


6. Bicycle Crunch

Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The cross-body crunch exercise is a variation of the crunch that works both the upper and lower portion of the abs. Steps : 1.) Start off lying on your back, bringing your knees up in a 60 degree angle, keeping your feet flat on the floor and placing your hands on either side of your head. 2.) Slowly curl up raising your right elbow and your left knee so that they touch over your chest. 3.) Curl up raising your right elbow and your left knee so that they touch over your chest. Tips: 1.) Contract your abs as you twist during this exercise.


7. Dumbbell Step Ups

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps : 1.) Place a bench, box or step in front of you. 2.) Grasp a dumbbell in each hand. 3.) With your left leg, step up on the bench, follow with your right leg. 4.) Step down with your left leg and then your right leg. 5.) Repeat starting with your right leg. Tips 1.) Use a lighter weight until you are used to the motion of this exercise.


8. Dumbbell One Arm Row

Rep Count: 12 reps
Set Count: 2
Main Muscle Group: Back
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps : 1.) Start off kneeling over the side of a bench by placing the knee and hand of the supporting arm on the bench and then position the opposite foot on the floor. 2.) Grab a dumbbell from the floor opposite of the side supporting the body and pull the dumbbell up slowly to your chest, feeling a stretch in your back until it almost makes contact with your chest. 3.) Hold this position for a count, then return slowly back to the starting position. 4.) Repeat for as many reps and sets as desired and switch with the opposite arms.


9. Dumbbell Fly

Rep Count: 12 reps
Main Muscle Group: Chest
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

The dumbbell fly exercise targets your pecs with more focus than the standard dumbbell bench press as well as focusing upon the inner part fo your pecs. Steps : 1.) Start off lying on a flat bench with your arms out to your sides holding a dumbbell in each hand at shoulder height. 2.) Push the dumbbells up from their position using your chest and bring your arms up, without using them for lifting, until the dumbbells are directly above your chest. 3.) Once in the top position, your elbows should be facing outwards and palms facing inwards, squeeze your chest muscles and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) It is important to concentrate on using your chest to perform this exercise.


10. Dumbbell Alternate Lying Extension

Rep Count: 12 reps
Main Muscle Group: Triceps
Type: Strength
Equipment needed: Bench, Dumbbell

How to Perform Exercise

Steps : 1.) Start off laying down on flat bench with your feet on the floor in front of you, holding a dumbbell in each hand in a neutral grip elevated above your head. 2.) Slowly lower one of the dumbbells down towards your face so that it is at level with your ear and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.


11. Dumbbell Bench Press

Rep Count: 12 reps
Main Muscle Group: Chest
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

The dumbbell bench press exercise is an alternative to the standard barbell bench press exercise, mostly for using dumbbells in place of a barbell. Steps : 1.) Start off by picking the dumbbells that you can manage, holding them at your sides and then sitting on the edge of a flat bench. 2.) Using your thighs and thrusting of your arms to lift the weights onto your legs in your starting position. 3.) Lean back onto the bench and on the motion down, push the dumbbells up about an inch high above your chest as this will be your starting position. 4.) The dumbbells should be aligned with the middle of your chest and then slowly push the dumbbells up above your body using mostly your chest and triceps for the motion upward. 5.) Stop the motion of the exercise as soon as your arms are straight and the dumbbells are directly above your chest. 6.) Squeeze your chest muscles as soon as you reach the top position and hold for a count, then return back to the starting position. 7.) On the return motion down, do not let gravity do the work or drop the dumbbells, you should be resisting gravity of the way down. Tips : 1.) Make sure when performing this exercise to breathe comfortably and deeply 2.) Refrain from clanking the dumbbells together or spinning them around when you get to the top as this is improper form.


12. Bicycle Crunch

Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The cross-body crunch exercise is a variation of the crunch that works both the upper and lower portion of the abs. Steps : 1.) Start off lying on your back, bringing your knees up in a 60 degree angle, keeping your feet flat on the floor and placing your hands on either side of your head. 2.) Slowly curl up raising your right elbow and your left knee so that they touch over your chest. 3.) Curl up raising your right elbow and your left knee so that they touch over your chest. Tips: 1.) Contract your abs as you twist during this exercise.


13. Dumbbell Step Ups

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps : 1.) Place a bench, box or step in front of you. 2.) Grasp a dumbbell in each hand. 3.) With your left leg, step up on the bench, follow with your right leg. 4.) Step down with your left leg and then your right leg. 5.) Repeat starting with your right leg. Tips 1.) Use a lighter weight until you are used to the motion of this exercise.


14. Dumbbell One Arm Row

Rep Count: 12 reps
Set Count: 2
Main Muscle Group: Back
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps : 1.) Start off kneeling over the side of a bench by placing the knee and hand of the supporting arm on the bench and then position the opposite foot on the floor. 2.) Grab a dumbbell from the floor opposite of the side supporting the body and pull the dumbbell up slowly to your chest, feeling a stretch in your back until it almost makes contact with your chest. 3.) Hold this position for a count, then return slowly back to the starting position. 4.) Repeat for as many reps and sets as desired and switch with the opposite arms.


15. Dumbbell Fly

Rep Count: 12 reps
Main Muscle Group: Chest
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

The dumbbell fly exercise targets your pecs with more focus than the standard dumbbell bench press as well as focusing upon the inner part fo your pecs. Steps : 1.) Start off lying on a flat bench with your arms out to your sides holding a dumbbell in each hand at shoulder height. 2.) Push the dumbbells up from their position using your chest and bring your arms up, without using them for lifting, until the dumbbells are directly above your chest. 3.) Once in the top position, your elbows should be facing outwards and palms facing inwards, squeeze your chest muscles and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) It is important to concentrate on using your chest to perform this exercise.


16. Dumbbell Alternate Lying Extension

Rep Count: 12 reps
Main Muscle Group: Triceps
Type: Strength
Equipment needed: Bench, Dumbbell

How to Perform Exercise

Steps : 1.) Start off laying down on flat bench with your feet on the floor in front of you, holding a dumbbell in each hand in a neutral grip elevated above your head. 2.) Slowly lower one of the dumbbells down towards your face so that it is at level with your ear and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.


17. Dumbbell Bench Press

Rep Count: 12 reps
Main Muscle Group: Chest
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

The dumbbell bench press exercise is an alternative to the standard barbell bench press exercise, mostly for using dumbbells in place of a barbell. Steps : 1.) Start off by picking the dumbbells that you can manage, holding them at your sides and then sitting on the edge of a flat bench. 2.) Using your thighs and thrusting of your arms to lift the weights onto your legs in your starting position. 3.) Lean back onto the bench and on the motion down, push the dumbbells up about an inch high above your chest as this will be your starting position. 4.) The dumbbells should be aligned with the middle of your chest and then slowly push the dumbbells up above your body using mostly your chest and triceps for the motion upward. 5.) Stop the motion of the exercise as soon as your arms are straight and the dumbbells are directly above your chest. 6.) Squeeze your chest muscles as soon as you reach the top position and hold for a count, then return back to the starting position. 7.) On the return motion down, do not let gravity do the work or drop the dumbbells, you should be resisting gravity of the way down. Tips : 1.) Make sure when performing this exercise to breathe comfortably and deeply 2.) Refrain from clanking the dumbbells together or spinning them around when you get to the top as this is improper form.


18. Bicycle Crunch

Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The cross-body crunch exercise is a variation of the crunch that works both the upper and lower portion of the abs. Steps : 1.) Start off lying on your back, bringing your knees up in a 60 degree angle, keeping your feet flat on the floor and placing your hands on either side of your head. 2.) Slowly curl up raising your right elbow and your left knee so that they touch over your chest. 3.) Curl up raising your right elbow and your left knee so that they touch over your chest. Tips: 1.) Contract your abs as you twist during this exercise.


19. Dumbbell Step Ups

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps : 1.) Place a bench, box or step in front of you. 2.) Grasp a dumbbell in each hand. 3.) With your left leg, step up on the bench, follow with your right leg. 4.) Step down with your left leg and then your right leg. 5.) Repeat starting with your right leg. Tips 1.) Use a lighter weight until you are used to the motion of this exercise.


20. Dumbbell One Arm Row

Rep Count: 12 reps
Set Count: 2
Main Muscle Group: Back
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps : 1.) Start off kneeling over the side of a bench by placing the knee and hand of the supporting arm on the bench and then position the opposite foot on the floor. 2.) Grab a dumbbell from the floor opposite of the side supporting the body and pull the dumbbell up slowly to your chest, feeling a stretch in your back until it almost makes contact with your chest. 3.) Hold this position for a count, then return slowly back to the starting position. 4.) Repeat for as many reps and sets as desired and switch with the opposite arms.


21. Dumbbell Fly

Rep Count: 12 reps
Main Muscle Group: Chest
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

The dumbbell fly exercise targets your pecs with more focus than the standard dumbbell bench press as well as focusing upon the inner part fo your pecs. Steps : 1.) Start off lying on a flat bench with your arms out to your sides holding a dumbbell in each hand at shoulder height. 2.) Push the dumbbells up from their position using your chest and bring your arms up, without using them for lifting, until the dumbbells are directly above your chest. 3.) Once in the top position, your elbows should be facing outwards and palms facing inwards, squeeze your chest muscles and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) It is important to concentrate on using your chest to perform this exercise.


22. Dumbbell Alternate Lying Extension

Rep Count: 12 reps
Main Muscle Group: Triceps
Type: Strength
Equipment needed: Bench, Dumbbell

How to Perform Exercise

Steps : 1.) Start off laying down on flat bench with your feet on the floor in front of you, holding a dumbbell in each hand in a neutral grip elevated above your head. 2.) Slowly lower one of the dumbbells down towards your face so that it is at level with your ear and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.


23. Dumbbell Bench Press

Rep Count: 12 reps
Main Muscle Group: Chest
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

The dumbbell bench press exercise is an alternative to the standard barbell bench press exercise, mostly for using dumbbells in place of a barbell. Steps : 1.) Start off by picking the dumbbells that you can manage, holding them at your sides and then sitting on the edge of a flat bench. 2.) Using your thighs and thrusting of your arms to lift the weights onto your legs in your starting position. 3.) Lean back onto the bench and on the motion down, push the dumbbells up about an inch high above your chest as this will be your starting position. 4.) The dumbbells should be aligned with the middle of your chest and then slowly push the dumbbells up above your body using mostly your chest and triceps for the motion upward. 5.) Stop the motion of the exercise as soon as your arms are straight and the dumbbells are directly above your chest. 6.) Squeeze your chest muscles as soon as you reach the top position and hold for a count, then return back to the starting position. 7.) On the return motion down, do not let gravity do the work or drop the dumbbells, you should be resisting gravity of the way down. Tips : 1.) Make sure when performing this exercise to breathe comfortably and deeply 2.) Refrain from clanking the dumbbells together or spinning them around when you get to the top as this is improper form.


24. Bicycle Crunch

Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The cross-body crunch exercise is a variation of the crunch that works both the upper and lower portion of the abs. Steps : 1.) Start off lying on your back, bringing your knees up in a 60 degree angle, keeping your feet flat on the floor and placing your hands on either side of your head. 2.) Slowly curl up raising your right elbow and your left knee so that they touch over your chest. 3.) Curl up raising your right elbow and your left knee so that they touch over your chest. Tips: 1.) Contract your abs as you twist during this exercise.