The Top 10 Dumbbell Exercises For Adults Over Age 50

Are you ready for a set of dumbbell exercises that will keep you in shape well past the age of 50? If so, we’ve got a lively set of tried and true routines for you to adopt. 

These top 10 dumbbell exercises have been verified by experts and personally tested by us. If you’re serious about getting into shape, these are the very best dumbbell exercises to start doing.

Using Dumbbells in the Water

One of the very best ways to lose weight while building up your strength is by making use of special water exercises with dumbbells. This is especially true if you are over age 50.

Just raise the dumbbells out of the water to a position just over your head. Then let them fall gently back down to your shoulder. End the rep by pushing the dumbbells back down into the pool. 

You will get resistance that will engage your muscles. Always draw your abs in as you work.

Dumbbell Squat for the Legs

The dumbbell squat is an exercise that begins when you stand with your feet just over a shoulder’s width from each other. Hold a dumbbell in one hand. Hold onto something else with your other hand to get full support.

Now ease down into a shallow squat. Then rise back up to your standing position. As you do, make sure your back is straight. Don’t arch it as you stand up. After every repetition, change the dumbbell to your other hand. Try to do 5 reps.

Doing Curls with a Dumbbell

Start by standing up straight. You need to have your feet the width of a shoulder apart. If necessary, you can sit on the edge of your chair. Hold the dumbbell down by your sides. 

For best results, make sure that your palms face upward.

Flex your arm outward as you bring the full weight of the dumbbell to your shoulder. Make sure that the ends of your palms are still facing toward you. 

Lower your arm, then repeat the motion with the other in order to complete the rep. 15 to 20 reps are recommended for best results.

Upper Body Workout with Dumbbell

This is an exercise to strengthen your upper body. Keep your legs a shoulder’s width apart with your feet placed flat on the ground and your knees at an angle of 90 degrees. 

Hold on to the dumbbell with both hands as it rests on your chest. Push it straight up, hold it there for one count, then bring it back down. Repeat 8-12 times.

Dumbbell Exercise for Your Upper Back

This is an exercise for your upper back. Stand up while holding a dumbbell in both hands. Raise your shoulders as high as you can get them, then let them roll down in a backwards movement. 

Then repeat the motion in a shoulder shrugging fashion to complete the rep. Try to do 8-12 of these.

Dumbbell Workout for Your Abs

Put your feet flat on the ground as you sit on the edge of your chair. Suck in your abdominal muscles. Raise your arms over your head. 

Bring the dumbbells down to your shoulder. Hold them there for one count, then lower them. Repeat 8-12 times.

Dumbbell Back Fly

To do the dumbbell back fly, you need to start by bending over to waist level until you reach an angle of 45 degrees. The dumbbells in your hands should be hanging forward toward the floor.

Now pull your arms apart but without bending your elbows. The motion should resemble opening a book. 

Hold this motion for one count, then let your arms lower down slowly to the floor. Do three sets of 6-8 reps each.

Bench Press for Your Chest

Lie down flat on your exercise bench. Keep a dumbbell in each hand as your lock your arms directly above your chest. Let your elbows come slowly back down to your sides. 

They should now be at about a 45 degree angle. Now push them back up. This bench press should be 3 sets of 6-8 reps.

Tricep Extension with Dumbbells

Start by sitting with a single dumbbell raised over your head. Move your forearm slowly down behind your shoulder until it can’t go any further. Now use your tricep to push your arm and the dumbbell back up to its original position. 

While performing this exercise, it’s important not to let your arm go behind your head as this may lead to injury. Do 3 sets of 6-8 reps.

Tricep Kickbacks with Dumbbells

The last exercise on this list is a set of tricep kickbacks. This will be a set of 3 with 6-8 reps each.

Push your feet together, then bend over at the waist. Grab hold of the bench or some other structure for support. Your position should now be at a 45 degree angle. Hold a dumbbell in each of your hands.

Raise your arm until it is parallel to the floor. Then hold the dumbbell tightly as your kick back your arm until it locks at the elbow. Do 6-8 reps with one arm, then switch to the other.


Want your own dumbells to work out at home anytime? This is what we recommend.

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