Minimal kit exercises
109 movements from Dietly’s training catalogue that need nothing more than this. Dumbbells, a band, a bench. Each one carries a demo clip, the muscle it targets and a set, rep and rest scheme to start from.
Alternate Biceps CurlBiceps BrachiiIntermediateDumbbell
Arnold PressDeltoid AnteriorIntermediateDumbbell
Assisted Weighted Push-upPectoralis Major Sternal HeadBeginnerWeighted
Back Extension on Exercise BallErector SpinaeIntermediateStability ball
Ball Sit-upRectus AbdominisIntermediateStability ball
Band 45 degrees Biceps CurlBiceps BrachiiIntermediateBand
Band Alternate Low Chest FlyPectoralis Major Sternal HeadIntermediateBand
Band alternating biceps curlBiceps BrachiiIntermediateBand
Band Assisted Chin-Up (From Knee)BackBeginnerBand
Band Assisted DipTriceps BrachiiBeginnerBand
Band Assisted Pull UpInfraspinatusBeginnerBand
Band Assisted Pull-Up (Version 3)Latissimus DorsiBeginnerBand
Band Behind Neck Shoulder PressDeltoid AnteriorIntermediateBand
Band Bench PressPectoralis Major Clavicular HeadIntermediateBand
Band Bent Over Lat PulldownBackIntermediateBand
Band Bent Over rowInfraspinatusIntermediateBand
Band Bent-over Hip ExtensionGluteus MaximusIntermediateBand
Band bent-over rear lateral raiseDeltoid AnteriorIntermediateBand
Band bent-over rowInfraspinatusIntermediateBand
Band bicycle crunchIliopsoasIntermediateBand
Band Chest FlyPectoralis Major Clavicular HeadIntermediateBand
Band Close Grip Biceps CurlBiceps BrachiiIntermediateBand
Band Close Grip RowInfraspinatusIntermediateBand
Band Cross AbductionHipsIntermediateBand
Band Cross Body One Arm Chest PressPectoralis Major Sternal HeadIntermediateBand
Band Cross Chest Biceps CurlBiceps BrachiiIntermediateBand
Band deadliftGluteus MaximusIntermediateBand
Band Decline Sit upIliopsoasIntermediateBand
Band Decline Sit-upIliopsoasIntermediateBand
Band face pullDeltoid PosteriorIntermediateBand
Band front lateral raiseDeltoid AnteriorIntermediateBand
Band front raiseDeltoid AnteriorIntermediateBand
Band Good MorningHipsIntermediateBand
Band Half Kneeling ChopWaistIntermediateBand
Band high flyPectoralis Major Clavicular HeadIntermediateBand
Band Hip AbductionGluteus MediusIntermediateBand
Band Hip AdductionAdductor LongusIntermediateBand
Band Hip FlexionHipsIntermediateBand
Band Horizontal Biceps CurlBiceps BrachiiIntermediateBand
Band horizontal Pallof PressObliquesIntermediateBand
Band Kneeling CrunchRectus AbdominisIntermediateBand
Band Kneeling Lat PulldownLatissimus DorsiIntermediateBand
Band Kneeling One Arm PulldownLatissimus DorsiAdvancedBand
Band Kneeling Preacher CurlBiceps BrachiiIntermediateBand
Band kneeling rear kickGluteus MaximusIntermediateBand
Band Lateral Raise (Version 2)Deltoid LateralIntermediateBand
Band Low Alternate Chest PressPectoralis Major Sternal HeadIntermediateBand
Band Low Chest FlyPectoralis Major Clavicular HeadIntermediateBand
Band Low Chest PressPectoralis Major Clavicular HeadIntermediateBand
Band Lying Reverse Grip PressdownUpper ArmsBeginnerBand
Band Narrow Grip High RowInfraspinatusIntermediateBand
Band Narrow Grip High Row (Version 2)InfraspinatusIntermediateBand
Band One Arm Twisting Seated RowInfraspinatusBeginnerBand
Band Overhead Side BendObliquesIntermediateBand
Band Overhead Single Arm Triceps ExtensionTriceps BrachiiIntermediateBand
Band Overhead Single Arm Triceps Extension (Version 2)Triceps BrachiiIntermediateBand
Band overhead triceps extensionTriceps BrachiiIntermediateBand
Band Overhead Triceps Extension (Version 2)Triceps BrachiiIntermediateBand
Band Pull ApartShouldersIntermediateBand
Band pull throughGluteus MaximusIntermediateBand
Band pushdownTriceps BrachiiIntermediateBand
Band rear delt rowDeltoid PosteriorIntermediateBand
Band Reverse CrunchWaistIntermediateBand
Band reverse flyDeltoid PosteriorIntermediateBand
Band reverse wrist curlWrist ExtensorsIntermediateBand
Band Seated Hip External RotationDeep Hip External RotatorsBeginnerBand
Band Seated Hip Internal RotationGluteus MediusBeginnerBand
Band Seated Leg ExtensionQuadricepsBeginnerBand
Band seated rowInfraspinatusBeginnerBand
Band shrugTrapezius Upper FibersIntermediateBand
Band Side BendObliquesIntermediateBand
Band Single Arm Shoulder PressDeltoid AnteriorIntermediateBand
Band single leg split squatGluteus MaximusIntermediateBand
Band Split SquatGluteus MaximusIntermediateBand
Band squatGluteus MaximusIntermediateBand
Band Squat TwistWaistIntermediateBand
Band Standard Biceps CurlBiceps BrachiiIntermediateBand
Band Standing Alternate Chest PressPectoralis Major Sternal HeadIntermediateBand
Band Standing Chest PressPectoralis Major Sternal HeadIntermediateBand
Band Standing CrunchRectus AbdominisIntermediateBand
Band Standing Hammer CurlBrachioradialisIntermediateBand
Band Standing Hip ExtensionGluteus MaximusIntermediateBand
Band Standing Leg CurlHamstringsIntermediateBand
Band standing rear delt rowDeltoid PosteriorIntermediateBand
Band Standing Single Arm Twist RowInfraspinatusIntermediateBand
Band straight back seated rowInfraspinatusBeginnerBand
Band straight back stiff leg deadliftGluteus MaximusIntermediateBand
Band straight-back seated rowInfraspinatusBeginnerBand
Band ThrusterThighsIntermediateBand
Band Triceps KickbackTriceps BrachiiIntermediateBand
Band twistObliquesIntermediateBand
Band twist (Down Up)ObliquesIntermediateBand
Band twist (Up Down)ObliquesIntermediateBand
Band Two Legs Calf Raise -GastrocnemiusIntermediateBand
Band Upper CrunchRectus AbdominisIntermediateBand
Band Upright Row (Under Two Feet)Deltoid LateralIntermediateBand
Band Warm-up Shoulder StretchChestBeginnerBand
Band wrist curlWrist FlexorsIntermediateBand
Band Y-raiseDeltoid LateralIntermediateBand
Battling RopesDeltoid PosteriorIntermediateRope
Battling RopesCardioIntermediateBattling Rope
Bench Seated PressDeltoid AnteriorBeginnerDumbbell
Bench SquatGluteus MaximusIntermediateDumbbell
Bent Over RowInfraspinatusIntermediateDumbbell
Bent-knee Lying Twist (On Stability Ball)ObliquesBeginnerStability ball
Biceps CurlBiceps BrachiiIntermediateDumbbell
Calf Stretch with RopeGastrocnemiusBeginnerRope
Close-grip PressTriceps BrachiiIntermediateDumbbell
Concentration CurlBrachialisIntermediateDumbbell
Other equipment
Exercise demonstrations courtesy of Gym Visual. Set and rep schemes are a starting point, not a prescription — see a qualified professional before starting a new exercise program.