top of page
DUMBBELL EXERCISES
FOR SENIORS
Explore, view live, download, and print out dumbbell exercises and full routines—designed for seniors across all abilities.
.png)
Download our simple but effective, weekly dumbbell exercises for seniors routine for a small fee. Comes with a progress tracker, visual exercise examples, and a 4-week ready-made routine.
Click the link below to view video examples or larger, individual dumbbell exercise images with descriptions for upper body, lower body, and core. Feel free to print and download.
Click the link below to explore tips, expert tricks, and frequently asked questions about strength training with dumbbells — all designed to help you train safely and confidently.
UPPER BODDY EXERCISES
Bicep Curls
Stand tall holding dumbbells at your sides (fig 12a). Tuck elbows close to sides and lift both dumbbells to your chest (fig 12b). Then lower back to starting position (12a). (This exercise can be done two dumbbells at a time or by lifting one dumbbell at a time)
Seated Bicep Curls
Sit tall holding dumbbells at your sides (fig 12a). Tuck elbows close to sides and lift both dumbbells to your chest (fig 12b). Then lower back to starting position (12a). (This exercise can be done two dumbbells at a time or by lifting one dumbbell at a time)
Should Press
Stand tall and hold dumbbells at shoulder height with elbows bent and tucked into your side (fig 7a). Push dumbbells from shoulder height to directly overhead (fig 7b), then lower them slowly back to the starting position (fig 7a). This is a rep.
Seated Shoulder Press
Sit tall and hold dumbbells at shoulder height with elbows bent and facing down (fig 7a). Push dumbbells from shoulder height to directly overhead (fig 7b), then lower them slowly back to the starting position (fig 7a). This is a rep.
Dumbbell Shrug
Stand straight holding dumbbells at your sides (fig 10a). Lift both shoulders toward your ears, like shrugging (fig 10b), then lower slowly. This is one rep.
Seated Dumbbell Shrug
Sit straight holding dumbbells at your sides (fig 10a). Lift both shoulders toward your ears, like shrugging (fig 10b), then lower slowly. This is one rep.
Lateral Dumbbell Raises
Stand straight with dumbbells hanging at your side and knuckles out (fig 8a). Lift both dumbbells up and straight out from your body at shoulder height (fig 8b). Hold there for 1-2 seconds and then return to the beginning position (fig 8a). This is one rep.
Seated Lateral Dumbbell Raises
Sit straight with dumbbells at your sides and knuckles out (fig 8a). Lift both dumbbells up and straight out from your body at shoulder height (fig 8b). Hold there for 1-2 seconds and then return to the beginning position (fig 8a). This is one rep.
Front Raises with Dumbbells
Stand straight with dumbbells resting on your thighs (fig 9a). Lift one dumbbell forward to shoulder height, palm down, arm straight (fig 9b). Hold the dumbbell there for 1-2 seconds, then bring the dumbbell back to the starting position (fig 9a). Repeat this exercise with the other arm. This is one rep. (This exercise can be done one hand at a time or two)
Seated Front Raises
Sit straight with dumbbells resting on your thighs (fig 9a). Lift dumbbells forward to shoulder height, palms down, arms straight (fig 9b). Hold the dumbbells there for 1-2 seconds, then bring the dumbbells back to the starting position (fig 9a). This is one rep. (This exercise can be done one hand at a time or two)
Dumbbell Rows
Start with your left hand flat on the floor, palm down, and your left knee on the ground. Your right knee is bent pointing away from the body, and your right foot flat on the ground. Your right hand is resting on top of the dumbbell with knuckles pointing out (fig 11a). Keeping your back straight, lift the dumbbell up to chest level with elbow pointing up (fig 11b). Hold for 1-2 seconds and then lower the dumbbell back to the floor (fig 11a). Do all your reps on one side, then switch arm and leg positions to do the other side.
Bench Rows
Start with your right hand flat on the bench, palm down, and your right knee on the bench. Your left leg is straight with foot on the floor. Your left arm is hanging straight down with hand holding dumbbell, knuckles pointing out (fig 11b). Keeping your back straight, lift the dumbbell up to chest level with elbow pointing up (fig 11a). Hold for 1-2 seconds and then lower the dumbbell back hanging down (fig 11b). Do all your reps on one side, then switch arm and leg positions to do the other side.
Floor Press
Lie on your back with dumbbells in each hand and elbows on the floor (fig 5a). Press dumbbells up until arms are fully extended (fig 5b), then slowly lower until elbows touch floor (fig 5a). This is one rep.
Bench Floor Press
Lie on the bench with dumbbells balanced above your chest (fig 6b). Move the dumbbells apart and lower them with elbows extended away from your body until your elbows are parallel to your sides and the dumbbells are tilted out (fig 6a). This motion should feel like squeezing your shoulder blades together. Push your arms and dumbbells back to the starting position (fig 6b). This is one rep.
Dumbbell Chest Fly
Lie on the floor with dumbbells balanced above your chest. (fig 6a). The dumbbell ends will be touching. Move the dumbbells apart and lower them with elbows extended away from your body until your elbows touch the floor and the dumbbells are tilted out–don’t let your weights touch the floor, as this will make the exercise too hard (fig 6b). This motion should feel like squeezing your shoulder blades together. Push your arms and dumbbells back to the starting position (fig 6a). This is one rep.
Bench Chest Fly
Lie on your back with dumbbells in each hand and elbows bent (fig 5a). Press dumbbells up until arms are fully extended (fig 5b), then slowly lower until elbows are back to sides (fig 5a). This is one rep.
LOWER BODY EXERCISES
Dumbbell Squat
Stand straight and tall, holding one dumbbell in each hand with palms in and the dumbbell against your thigh (figure 1a). Squat down as if you’re sitting your butt down on a chair, while keeping your back straight (figure 1b). Then stand up, keeping chest out and back straight (figure 1a). This is one rep (repetition). You will do five of these, which is called a set.
Dumbbell Bench Squat
Stand straight and tall, holding one dumbbell in each hand with palms in and the dumbbell against your thigh (figure 1a). Squat down as if you’re sitting your butt down on a chair, while keeping your back straight (figure 1b). Then stand up, keeping chest out and back straight (figure 1a). This is one rep (repetition). You will do five of these, which is called a set.
Dumbbell Calf Raises
Stand straight with dumbbells at your sides (fig 4a). Rise up onto the balls of your feet (fig 4b). Pause, then lower slowly. This is one rep.
Seated Calf Raises
Sit up straight with dumbbells on top of knees as shown in picture but with feet flat on the floor. Raise your heels so weight is on toes (see picture) and hold for a couple of seconds. Lower heels back to floor. This is one rep.
Dumbbell Lunges
Stand straight and tall, holding one dumbbell in each hand with palms in and the dumbbells against your thighs (figure 2a). Step forward with one leg, bending your knee to a 90 degree angle (figure 2b) and then move back to your standing position (figure 2a). Repeat this using the other leg to step forward. This is one rep.
Dumbbell Hip Bridges
Lie on your back on the floor with knees bent, and dumbbell resting on your hips (fig3a). Lift hips upward, while squeezing your butt cheeks and lower belly together (fig 3b), then, lower slowly back to the floor (fig3a). This is one rep.
CORE EXERCISES
Dumbbell Woodchopper
Start on the floor with one knee down and the other bent at a 90 degree angle. Hold the dumbbell up at the shoulder on the same side as the upright bent knee, as if holding an ax (fig 13a). Swing the dumbbell down to the opposite hip in a controlled movement (fig 13b), then lift the dumbbell back to starting position (fig 13a). Do all the reps on one side, then switch hand, knee, leg and foot positions and repeat the exercise on the other side.
Seated Dumbbell Woodchopper
Sit on bench holding the dumbbell up at one shoulder as if holding an ax (fig 13a). Swing the dumbbell down to the opposite leg in a controlled movement (fig 13b), then lift the dumbbell back to starting position (fig 13a). Do all the reps on one side, then switch to repeat the exercise on the other side.
Dumbbell Side Bend
Stand straight with dumbbells at your sides (fig 14a). Keeping back and head straight, lean to one side as far as you can, sliding the dumbbell down your side as you go (fig 14b). Return upright and stand straight (fig14a). Repeat leaning move on the other side (fig 14c). This is one rep.
Seated Dumbbell Side Bend
Sit straight with dumbbells at your sides. Keeping back and head straight, lean to one side as far as you can.. Return upright and then repeat leaning move on the other side. This is one rep.
Dumbbell Suitcase Carry
Stand Straight with a dumbbell in one hand. Take 5 steps forward and 5 steps backward to where you started, then change hands and repeat the exercise.This is one rep.
Dumbbell Farmers Carry
bottom of page