Why you can trust Men’s Fitness<\/h3>\n<\/div>\n\n\n\n\nHere at Men’s Fitness, we work with top professionals in their field to provide you with the best advice possible; advice that comes from tried-and-tested theories and techniques. Read more about us here<\/a>.<\/p>\n\n\n\n\n\n\n\nIn this particular case, we’ve teamed up with Farren Morgan, one of the UK’s highest-regarded personal trainers. For nearly a decade, he’s been helping people train their bodies for intense military preparation, so he’s as good as qualified as anyone to show you how to get the best from yourself. <\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n
Dumbbell workout without a bench: the exercises<\/h2>\n\n\n\n1. Dumbbell thruster<\/h3>\n\n\n\n
Targets: <\/strong>Legs, shoulders, core<\/p>\n\n\n\nReps: <\/strong>12
Sets: <\/strong>3
Rest: <\/strong>30-45 secs<\/p>\n\n\n\n\n- Hold a dumbbell in each hand at shoulder height.<\/li>\n\n\n\n
- Squat down, then explosively stand up while pressing the weights overhead.<\/li>\n<\/ul>\n\n\n\n
![\"man](\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/01\/thruster-1-1.jpeg\")
<\/figure><\/div>\n\n\n![\"man](\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/01\/thruster-2-1.jpeg\")
<\/figure><\/div>\n\n\n2. Renegade row<\/h3>\n\n\n\n
Targets: <\/strong>Core, back, arms<\/p>\n\n\n\nReps: <\/strong>10 (each side)
Sets: <\/strong>3
Rest: <\/strong>30-45 secs<\/p>\n\n\n\n\n- Start in a high plank position with a dumbbell in each hand. <\/li>\n\n\n\n
- Perform a row with one arm, while stabilising with the other.<\/li>\n<\/ul>\n\n\n\n
![\"man](\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/01\/Renegade-row-1.jpeg\")
<\/figure><\/div>\n\n\n![\"man](\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/01\/renegade-row-2-1.jpeg\")
<\/figure><\/div>\n\n\n3. Dumbbell deadlift<\/h3>\n\n\n\n
Targets: <\/strong>Hamstrings, glutes, lower back<\/p>\n\n\n\nReps: <\/strong>12
Sets: <\/strong>3
Rest: <\/strong>30-45 secs<\/p>\n\n\n\n\n- Hold a dumbbell in each hand with a neutral grip.<\/li>\n\n\n\n
- Hinge at the hips, keep the back straight, and lower the weights toward the ground.<\/li>\n<\/ul>\n\n\n\n
![\"man](\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/01\/deadlift-1-1.jpeg\")
<\/figure><\/div>\n\n\n![\"man](\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/01\/deadlift-2-1.jpeg\")
<\/figure><\/div>\n\n\n4. Dumbbell goblet squat<\/h3>\n\n\n\n
Targets: <\/strong>Quads, hamstrings, core<\/p>\n\n\n\nReps: <\/strong>15
Sets: <\/strong>3
Rest: <\/strong>30-45 secs<\/p>\n\n\n\n\n- Hold a dumbbell close to your chest.<\/li>\n\n\n\n
- Squat down to at least parallel, keep your back straight, then push through your heels to return to the starting position.<\/li>\n<\/ul>\n\n\n\n
![\"man](\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/01\/goblet-squat-1-1.jpeg\")
<\/figure><\/div>\n\n\n![\"man](\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/01\/goblet-squat.jpeg\")
<\/figure><\/div>\n\n\n5. Dumbbell bent-over row<\/h3>\n\n\n\n
Targets: <\/strong>Upper back, biceps<\/p>\n\n\n\nReps: <\/strong>12
Sets: <\/strong>3
Rest: <\/strong>30-45 secs<\/p>\n\n\n\n\n- Hinge at the hips, keep a slight bend in the knees and row the dumbbells to your hips.<\/li>\n<\/ul>\n\n\n\n
![\"man](\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/01\/row-1-1.jpeg\")
<\/figure><\/div>\n\n\n![\"man](\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/01\/row-2.jpeg\")
<\/figure><\/div>\n\n\n6. Dumbbell reverse lunge<\/h3>\n\n\n\n
Targets: <\/strong>Quads, hamstrings, glutes<\/p>\n\n\n\nReps: <\/strong>10 (each side)
Sets: <\/strong>3
Rest: <\/strong>30-45 secs<\/p>\n\n\n\n\n- Hold a dumbbell in each hand, step back into a lunge, then return to the starting position.<\/li>\n<\/ul>\n\n\n\n
![\"man](\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/01\/reverse-lunge-1-1.jpeg\")
<\/figure><\/div>\n\n\n![\"man](\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/01\/reverse-lunge-2-1.jpeg\")
<\/figure><\/div>\n\n\nRelated content<\/h3>\n\n\n\n
If that’s got you in the mood for more targeted training, make sure to read our shortlist of the best upper body dumbbell workouts<\/a>, or alternatively, our top advice for dumbbell leg training<\/a>. <\/p>\n\n\n\nOr, if you want to know how to specifically target certain muscle groups, check out our guides to dumbbell training for the chest<\/a>, shoulders<\/a>, abs<\/a>, and biceps<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"The ideal session for packed-out gyms, or cramped living rooms<\/p>\n","protected":false},"author":205,"featured_media":23780,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"amazon_asin_number":"","model":"","featured_image_overlay_img":"","hjpType":"","squirrel_render_by":"","squirrel_id":""},"categories":[9],"tags":[178],"yoast_head":"\n
Small-space dumbbell workout: get fit without a bench | Men's Fitness<\/title>\n<meta name=\"description\" content=\"Facing a packed-out gym, or working out from home? Small-space dumbbell workouts can be done without a bench in 20 minutes or less\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mensfitness.co.uk\/workouts\/small-space-dumbbell-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Small-space dumbbell workout: get fit without a bench\" \/>\n<meta property=\"og:description\" content=\"Facing a packed-out gym, or working out from home? Small-space dumbbell workouts can be done without a bench in 20 minutes or less\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mensfitness.co.uk\/workouts\/small-space-dumbbell-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"Men's Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mensfitnesstoday\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-13T13:21:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-13T13:21:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/01\/shutterstock_1244991148.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"672\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Farren Morgan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MensFitnessMag\" \/>\n<meta name=\"twitter:site\" content=\"@MensFitnessMag\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Farren Morgan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mensfitness.co.uk\/workouts\/small-space-dumbbell-workout\/\",\"url\":\"https:\/\/mensfitness.co.uk\/workouts\/small-space-dumbbell-workout\/\",\"name\":\"Small-space dumbbell workout: get fit without a bench | Men's Fitness\",\"isPartOf\":{\"@id\":\"https:\/\/mensfitness.co.uk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/mensfitness.co.uk\/workouts\/small-space-dumbbell-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/mensfitness.co.uk\/workouts\/small-space-dumbbell-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/01\/shutterstock_1244991148.jpg\",\"datePublished\":\"2024-09-13T13:21:48+00:00\",\"dateModified\":\"2024-09-13T13:21:57+00:00\",\"author\":{\"@id\":\"https:\/\/mensfitness.co.uk\/#\/schema\/person\/8a7907622162386905eadb8cef9ec135\"},\"description\":\"Facing a packed-out gym, or working out from home? 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Here at Men’s Fitness, we work with top professionals in their field to provide you with the best advice possible; advice that comes from tried-and-tested theories and techniques. Read more about us here<\/a>.<\/p>\n\n\n\n\n\n\n\n In this particular case, we’ve teamed up with Farren Morgan, one of the UK’s highest-regarded personal trainers. For nearly a decade, he’s been helping people train their bodies for intense military preparation, so he’s as good as qualified as anyone to show you how to get the best from yourself. <\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n Targets: <\/strong>Legs, shoulders, core<\/p>\n\n\n\n Reps: <\/strong>12 Targets: <\/strong>Core, back, arms<\/p>\n\n\n\n Reps: <\/strong>10 (each side) Targets: <\/strong>Hamstrings, glutes, lower back<\/p>\n\n\n\n Reps: <\/strong>12 Targets: <\/strong>Quads, hamstrings, core<\/p>\n\n\n\n Reps: <\/strong>15 Targets: <\/strong>Upper back, biceps<\/p>\n\n\n\n Reps: <\/strong>12 Targets: <\/strong>Quads, hamstrings, glutes<\/p>\n\n\n\n Reps: <\/strong>10 (each side) If that’s got you in the mood for more targeted training, make sure to read our shortlist of the best upper body dumbbell workouts<\/a>, or alternatively, our top advice for dumbbell leg training<\/a>. <\/p>\n\n\n\n Or, if you want to know how to specifically target certain muscle groups, check out our guides to dumbbell training for the chest<\/a>, shoulders<\/a>, abs<\/a>, and biceps<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" The ideal session for packed-out gyms, or cramped living rooms<\/p>\n","protected":false},"author":205,"featured_media":23780,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"amazon_asin_number":"","model":"","featured_image_overlay_img":"","hjpType":"","squirrel_render_by":"","squirrel_id":""},"categories":[9],"tags":[178],"yoast_head":"\nDumbbell workout without a bench: the exercises<\/h2>\n\n\n\n
1. Dumbbell thruster<\/h3>\n\n\n\n
Sets: <\/strong>3
Rest: <\/strong>30-45 secs<\/p>\n\n\n\n\n
<\/figure><\/div>\n\n<\/figure><\/div>\n\n\n2. Renegade row<\/h3>\n\n\n\n
Sets: <\/strong>3
Rest: <\/strong>30-45 secs<\/p>\n\n\n\n\n
<\/figure><\/div>\n\n<\/figure><\/div>\n\n\n3. Dumbbell deadlift<\/h3>\n\n\n\n
Sets: <\/strong>3
Rest: <\/strong>30-45 secs<\/p>\n\n\n\n\n
<\/figure><\/div>\n\n<\/figure><\/div>\n\n\n4. Dumbbell goblet squat<\/h3>\n\n\n\n
Sets: <\/strong>3
Rest: <\/strong>30-45 secs<\/p>\n\n\n\n\n
<\/figure><\/div>\n\n<\/figure><\/div>\n\n\n5. Dumbbell bent-over row<\/h3>\n\n\n\n
Sets: <\/strong>3
Rest: <\/strong>30-45 secs<\/p>\n\n\n\n\n
<\/figure><\/div>\n\n<\/figure><\/div>\n\n\n6. Dumbbell reverse lunge<\/h3>\n\n\n\n
Sets: <\/strong>3
Rest: <\/strong>30-45 secs<\/p>\n\n\n\n\n
<\/figure><\/div>\n\n<\/figure><\/div>\n\n\nRelated content<\/h3>\n\n\n\n