Rogue Adjustable Bench 3.0

9.0 score
[Editors rating (9.0)] = (Garage Gym Ideas - Ultimate Home Gym Design) score (9.0)/10

Editor rating: 9.0 / 10
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Editor’s Conclusion
Typically, I warn lifters against investing in an adjustable bench until I discovered the Rogue Adjustable Bench 3.0. Adjustable benches are great but can become a little unsteady (and possibly unsafe!) when training under heavyweights.

However, this design from Rogue offers all of the functionality of an adjustable bench with the firm quality of construction of a Rogue machine. One of the things that I love most about this bench is that it offers up to 10 different incline angles.

When engaging in lifts from a flat position, your muscles will adapt to one specific movement while supplementary muscles stagnate. By simply adjusting the bench by 15 degrees, you can activate more muscle groups in your upper body.

It also has a seat that is separate from the back that is also able to be adjusted to three different angles. It’s strong and durable, and won’t wobble under intense weight. Pair this bench with a set of Rogue dumbbells, and you are well on your way to a body that is sculpted like a Greek statue!

Below, I wanted to take a deep dive into the advanced features that make the Rogue Adjustable Bench 3.0 a perfect option for your home gym.
Rogue Adjustable Bench 3.0 Review Facts
Editor's Pros & Cons

10 adjustable backrest position
The seat can be adjusted to 3 different angles
Folds upright for quick and easy storage
Easy to make quick adjustments
Great for heavy dumbbell work
Optional stainless steel adjustment rails


Difficult to assemble
Slightly expensive
Does not adjust back for decline lifts

Key Features


The materials used for this adjustable bench are quite similar to their Westside benches, so you know it’s built to last. The padding on this design is super strong and stiff and provides an excellent foundation to really dig into those lifts.

The frame is composed of 3x3” 11-gauge steel that is bolted together for a strong and wobble-free foundation. The adjustable components are made from powder-coated steel rails with the option to select from a few different gloss finishes.

For a slightly higher cost, you can also opt for stainless steel rails instead of powder-coated steel rails. When comparing these two designs back to back, I didn’t notice much of a difference in performance, only in style.

To me, the stainless steel option isn’t quite worth the extra cost, but it boils down to a matter of personal preference.


Unlike some of the other weight benches from the Rogue store, the Rogue Adjustable Bench 3.0 has a slightly smaller footprint. Its smaller size is a great option for those that have limited space in their home gym.

It measures to be 56.5 inches long, 24.75 inches wide, and just over 17 inches tall. The entire unit weighs in at 125 pounds, which is quite impressive for an adjustable bench. The higher weight really grounds this unit down to the floor and prevents the bench from shaking and wobbling under heavyweights.


This design is able to be used with a Rogue rack, but I feel that it really shines when engaging in free weight work. The adjustability of the bench is great for targeting small muscle groups with dumbbells and allows for a lot of versatility in your lifts.

The adjustability offers a slightly lower weight capacity, which means that it may not be your best choice for powerlifting bench presses with a rack. For powerlifting, the Rogue Westside bench with a power rack is your better option.

For free weight work, the Rogue Adjustable Bench 3.0 is your better choice overall.


What really makes this bench stand out from the pack is that it is able to be folded up and moved for easy storage, or just when you need to free up a bit of space. Simply adjust the bench all the way down into a flat position, and tip it upright on the rubber wheels situated at the base.

Keep in mind, however, that this bench weighs in at 125 pounds. The upright storage design and durable wheels make it easy to move, but it is still quite heavy.

One of the bigger improvements made to the 3.0 version of this bench is that it is able to be stored in an upright position. You can opt to fold this design in half and store it up against a wall for quick and easy access as needed.


Rogue also upped the levels of adjustability with the Rogue Adjustable Bench 3.0. This design provides users with 10 different angled positions to place the backrest of the bench. To make your adjustments, simply move the rail up or down on the rack. What I love about the adjustability of this design is that the adjustments are labeled on the rack.

You can opt to adjust the bench 15, 30, 45, 60, 75, or 85 degrees with additional angles in between. The labeled adjustments take the guesswork out of the angles that you place on your bench to ensure that your sets are consistent each and every day.

What makes this adjustable bench unique is that the seat is able to be adjusted as well. Many adjustable benches out there on the market boast a seat that is stationary and is unable to move.

The seat on this bench is built separate from the backrest and provides users up to 3 levels of unique adjustability.


The downside of this bench is that putting it together is a bit of a pain. When you purchase this bench from the Rogue store, you will need to pay a flat shipping fee due to the overall weight of this bench. It ships in one compact box and requires users to set aside a bit of time to put their bench together.

You will also need to dig out your toolbox for a 3/4 inch wrench and an Allen wrench that is not included with the purchase. Assembly requires that you tighten the legs to the backrest of your unit. It's a little time-consuming, but easy enough for most users with moderate handyman skills.

If your handyman skills are lacking or a little rusty, I always suggest hiring the pros to assemble your device for you. For an adjustable bench, it is even more important that all of the bolts are expertly tightened to ensure that your bench is safe and won’t wobble while in use.

It will cost you a little extra, but it is worth it to ensure that your bench will hold up over the long haul!


The price of this bench runs about in the middle of the road. It isn’t the most expensive adjustable bench out there on the market, but it isn’t exactly considered budget-friendly. I feel, however, that the slightly higher price point is well worth every penny.

Adjustable benches are tricky because they have a lot of moving components that can affect the stability and overall performance of your bench. This option, however, is built to be just as strong as a standard bench with the benefit of adjustable features.

The only downside to this design is that it only adjusts up, which means that you cannot engage in decline lifts on this bench.

Comparisons to Previous Versions

There have been minor tweaks and improvements made to this design that makes a big difference. Previous versions of this bench were a little limited in overall adjustability. This newer version offers users up to 10 different adjustment options, while the Rogue Bench 2.0 only offered 6 positions.

The seat on the older version was only able to be adjusted to 2 different settings, while the updated version offers 3 positions for a more customized fit to your unique workout style and body type.

It’s also important to note that the newer version has also updated the strength of the adjustable arm. The arms on this design are more strong and stable, and users can feel comfortable lifting with heavier weights on this bench.

Overall, the updated bench is built stronger and has more levels of adjustment than previous versions making it an investment worth making.


If you are in the market for an adjustable weight bench, it doesn’t get any better than the Rogue Adjustable Bench 3.0. Most adjustable weight benches on the market are fine for casual lifting but often buckle under the pressure of heavyweights.

This bench, however, is built to be just as tough as many of the straight benches out there on the market with the added help of adjustable features.

Overall, I would recommend this bench for dumbbell work rather than pairing it with a rack for bench presses. For powerlifting bench presses, you will need something that is built for very heavy stable lifts, such as the Westside bench with an attached power rack.

The only downside to this bench is that it doesn’t adjust backward for lifts such as decline bench presses. If you are in the market for a strong and sturdy adjustable bench press that has a smaller overall footprint and is able to be stored to clear up space as needed, this bench is well worth every penny!