Rogue Adjustable Bench 3.0 Review: Is This the Best Weight Bench for Your Home Gym?
SI Showcase
The products featured in this article have been independently reviewed. When you buy something through the retail links on this page, we may earn commission at no cost to you, the reader. Sports Illustrated editorial staff are not involved in the creation of this content. Learn more here.
Key Features:
- Dimensions: 56.5 inches long x 24.75 inches wide x 17.5 (55.75 inches at 85 degrees) inches high
- Weight: 125 pounds
- Colors: 11
- Extra features: Transport wheels and handle
- Price: $595 ($695 for stainless steel)
Weightlifting benches are versatile pieces of gym equipment, and the Rogue Adjustable Bench 3.0 is a durable bench from a trusted fitness brand. This model comes in two versions and a rainbow of colors.
In this Rogue Adjustable Bench 3.0 review, we’ll cover the pros and cons, along with the features that separate it from other models in a similar price range. Rogue makes some of the best home and professional gym equipment on the market, thanks to high quality materials and construction. The brand is better known for its power racks and squat racks than weight benches, but its attention to detail extends to pieces beyond an impressive selection of expandable racks.
What Is the Rogue Adjustable Bench 3.0?
The Rogue Adjustable Bench 3.0 (RAB 3.0) falls in the middle of the road between Rogue’s premium bench, the AB-3, and the brand’s non-adjustable utility benches.
It has a three-inch by three-inch 11-gauge steel frame, with an 11-inch wide seat and backrest pads covered in textured polyurethane. The seat and back both adjust using a ladder system. The back can reach a maximum 85-degree angle, and the seat pad reaches a maximum 30-degree angle. In total, there are 10 back adjustment angles and three seat adjustments. The incline options are decent, but there are other pop-pin benches on the market with more position options.
The RAB 3.0 comes in two versions, standard and the stainless. The standard version has black powder-coated steel adjustment rails and standard bench wheels. You can also choose from several medium gloss frame finishes. The stainless version has brushed stainless steel rails and rubber wheels with the same frame finish options and costs an additional $100. You can order the steel version in one of 11 colors, including a clear coat, but the pads come only in black.
The Rogue bench has textured foam pads on the seat and back. There’s a one-inch gap between the seat and back pads when the bench is in the flat position. But the gap disappears in certain positions for a comfortable, seamless seat. The RAB 3.0 is a sturdy 125 pounds, yet it has transport wheels and a handle so you can move it around your gym. It also has a built-in stand for upright storage, which is useful in home gyms with limited space. That’s an upgrade over the Rogue Adjustable Bench 2.0, which required a separately sold attachment for upright storage.
However, the RAB 3.0 doesn’t meet International Powerlifting Federation (IPF) dimension standards. If you’re preparing for competitions, you may need a bench that fits those guidelines to maximize training sessions.
What Exercises Can You Do with the Rogue Adjustable Bench?
Rogue
Rather than what can you do with the RAB 3.0, we should ask what exercises can’t you do with the RAB 3.0. One of the best things about a weightlifting bench is the versatile functionality. Here are a few exercises that you can do with a weight bench (just to get your creative fitness mind flowing):
- Bench press
- Incline bench press
- Military press
- Incline row
- Single-arm dumbbell rows
- Skull crushers
- Elevated split squat
- Hip thrusters
- Triceps dips
- Leg lifts
- Bicep curls
This list could go on and on. You can use the RAB 3.0 with barbells, dumbbells, kettlebells and bodyweight exercises. It can act as a standalone piece of equipment or you can pair it with a squat or power rack. All it takes is a change in the incline of the back or seat pad, and you can change the activated muscle groups as well as how they’re used.
The only thing you can’t do with this weightlifting bench that you can do with some other models is decline exercises. The backrest does not go to an angle that’s lower than the seat, so it’s not a flat-incline-decline (FID) bench.
The Pros of the Rogue Adjustable Bench 3.0
- Strong three-inch x three-inch 11-gauge steel frame
- 10 back incline positions and three seat positions
- Option to store the bench upright, minimizing the footprint
- Transport wheels and handle
The Cons of the Rogue Adjustable Bench 3.0
- Expensive
- Ladder-style bench limits positioning
- Doesn’t meet (IPF) standards
Who the Rogue Adjustable Bench 3.0 Is Best For
- Those who want a commercial-grade, adjustable weight bench
- Those with limited gym space
- Those without a firm budget
Who the Rogue Adjustable Bench 3.0 Is Not Best For
- Those on a budget
- Those who want an FID bench
- Those who need an IPF standard bench
Factors to Consider Before Purchasing the Rogue Adjustable Bench 3.0
Rogue
Price
Price is probably one of the biggest deciding factors of your purchase of the RAB 3.0. It’s pricey, at $595, and if you opt for the stainless steel version, you pay an additional $100. While this model is incredibly well-made and durable, there’s nothing particularly unique about it. There are similarly made models by other brands that may have slightly less durability, but they’re less expensive, too.
The RAB 3.0 is an excellent option if you’re not on a tight budget. You’re paying for the brand and extras like its laser-cut logo (which looks cool, but doesn’t affect performance).
Construction
You’ll be hard-pressed to find a weight bench with better construction at this price than the RAB 3.0. The heavy-duty three-inch by three-inch 11-gauge steel frame is similar to some of the best-made power racks. Rogue also added a built-in stand to the frame, so you can store it upright or flat. For people with limited space, the upright storage option coupled with the transport wheels allows you to store it out of the way and easily move it even though it weighs 125 pounds.
We also have to mention the pads. Rogue uses textured polyurethane foam on the seat and back pads. Like other textured pads, the texture prevents slipping and helps you maintain form, even when sweaty. Reviewers on Rogue’s website report that it’s easy to clean, too.
Size and weight
The RAB 3.0’s size is fairly standard at 56.5 inches long x 24.75 inches wide x 17.5 (55.75 inches at 85 degrees) inches high. (Please note that it doesn’t meet bench regulations set by the IPF.) And we’ll mention again how much we love that this bench can store vertically or horizontally.
It weighs 125 pounds. If it didn’t have transport wheels, that would be a heavy bench to move. However, with the transport wheels and handle, it’s simple to tuck this bench against a wall or stand it in a corner.
Adjustability
Ladder-style benches don’t offer the range of adjustability as pop-pin models. But for a ladder-style bench, the RAB 3.0 offers 10 back positions and three seat positions, a good range of seat and back positions. Ladder-style models like this are easy to use. The RAB 3.0’s design is also secure with little likelihood of shaking or wobbling.
Assembly
Users on Rogue’s website do not complain of assembly difficulty. “. . . Came very well packaged and was easy to assemble,” one writes. However, there are some who take issue with the pieces being separated into three boxes. Sorting through the boxes makes it harder to find the pieces throughout the assembly process. However, directions are clear, even though it might take a while to get the RAB 3.0 put together. The RAB 3.0 requires a ¾-inch wrench or socket and a 7/32-inch hex key, which are not included.
Warranty, shipping and return policy
Rogue provides a limited lifetime warranty on structural welds and frames. For sewn items, like the cover on the pads, there is a three-year warranty. Shipping charges vary based on your location, but they are calculated before you hit the “buy” button.
Customers have 30 days from delivery to return the RAB 3.0. If you make a return, shipping charges are not refunded and are included as part of your return. Rogue is known for the quality of its customer service. If you have any issues, chances are the brand will be ready to rectify any problems quickly.
How The Rogue Adjustable Bench 3.0 Stacks Up Against Other Products
Rogue
RAB 3.0 vs. REP AB-5200
The REP AB-5200 is one of the closest comparison models to the RAB 3.0. It’s of similar quality, though the design is less sleek. It’s a ladder-style bench with three seat positions and seven back positions. So you’ve got more options with the RAB 3.0.
In size, these two benches are neck and neck, both with 11-gauge steel (though the REP has some seven-gauge steel parts). They weigh the same, and the REP also has transport wheels and a built-in stand for vertical storage. Where these two benches largely differ is in price. If you’re on a tighter budget, the REP is a better deal. But if you’ve got the extra cash to spend, the RAB 3.0 offers more positions and better durability.
RAB 3.0 vs. NordicTrack Workout Bench
NordicTrack is better known for its cardio equipment than its strength training equipment, but the NordicTrack Workout Bench is no slouch job. It definitely has a lighter build at only 62 pounds than the RAB 3.0’s 125 pounds. But it comes at a lighter price, too.
However, you won’t get the durability with the NordicTrack that you will with RAB 3.0. The NordicTrack uses a pop-pin design, but it has fewer positions than the RAB 3.0. The NordicTrack doesn’t have transport wheels, nor can it store upright. It also doesn’t offer the same durability as the RAB 3.0, and it shows from the specs alone. However, if your budget is small, it might work, but the RAB 3.0 is a far better bench.
RAB 3.0 vs. Sole SW116
Sole, like NordicTrack, is better known for cardio machines than strength equipment. However, the Sole SW116 is the brand’s version of a transportable, pop-pin bench. It has nine backrest pad positions and five seat positions to the RAB 3.0s 10 and three. However, the Sole SW116 is divided into three pads instead of two, and there’s a good-sized pad gap between the seat and back, which could be uncomfortable when using it as a flat bench.
It has transport wheels and a handle, so you can move it around the gym. But without a built-in stand, you can’t store this one vertically. Yes, it beats the RAB 3.0 on price, but the RAB 3.0 is a better bench if you’ve got the money.
Rogue Adjustable Bench 3.0 FAQs
Is the RAB 3.0 compatible with any attachments?
No, there are no attachments for the RAB 3.0.
How long will the RAB last?
The RAB 3.0 has Rogue’s limited lifetime warranty on the frame and welds, while the pads and cover have a three-year warranty. Those warranties aren’t a glimpse into the future, but chances are this bench will be with you for years to come. The quality and construction are also likely to prevent a wobble from developing over time, even with heavy lifting.
What workouts can I do with the RAB 3.0?
You can use the RAB 3.0 for arms, shoulders, back, abs and legs. However, you can’t use it for decline position lifts.
Is the RAB 3.0 good for a small garage gym?
Yes, it’s a good choice for a home or garage gym, thanks to the transport wheels and built-in stand.
Is the RAB-3 made in the USA?
Yes, the RAB 3.0 is made in the USA.
Final Thoughts: Is the RAB 3.0 Worth It?
Without hesitation, we can say that the RAB 3.0 is a rock solid weight bench with impressive portability considering its weight. But there are similar benches that cost less, like the REP AB-5200, which are similar in design and quality. Pros of the RAB 3.0 that are hard to overlook are the transport wheels, handle, and built-in stand for vertical storage. If you’ve got the funds to invest in the RAB 3.0, it’s worth having in your gym. However, don’t fret too much as there are similar benches that can work for smaller budgets.
Prices are accurate and items in stock as of publish time.
