Want to improve your upper body strength after 50? These 6 upper body dumbbell exercises are great for building muscle and staying strong.
6 Dummbell Exercises to Improve Upper Body Strength After 50
Products Used in This Video
CAP Barbell 52.5-Pound Adjustable Dumbbe...
$123.20 (as of June 13, 2025 07:15 GMT -05:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Weight Bench for Home Gym, Adjustable Mu...
(as of June 12, 2025 11:19 GMT -05:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)Incline Dumbbell Press
The incline dumbbell press strengthens the upper chest. This area is often weaker in older adults.
Set your bench to a 30-45° angle. Lie back with dumbbells and press them up toward the ceiling.
Keep your elbows slightly in, not straight out to the side. Focus on pushing your elbows up and in, squeezing your chest.
Do 10 reps per set. Choose a weight that makes the last rep feel tough. Aim for 3 sets.
Dumbbell Row
This row works your upper back, including the lats, rhomboids, and traps. Use a bench, chair, or couch for support.
Place one knee and hand on the bench. With the other hand, pull the dumbbell by driving your elbow to your side.
Don’t let your elbow go past your body. This keeps your shoulder in a safe position.
Do 10 reps per arm. Repeat for 3 sets on each side.
Overhead Dumbbell Press
This vertical push works your shoulders and arms. You can sit or stand, but sitting gives better back support.
Hold dumbbells at your shoulders. Press them straight up.
Keep your eyes looking forward and chin tucked. Don’t let the weights move in front of your elbows.
Do 10 reps. Rest for a minute. Repeat for 3 sets.
Dumbbell Pullover
This exercise targets your lats and chest. Lie flat on a bench and hold one dumbbell with both hands.
Reach the dumbbell back over your head, then pull it back over your chest.
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Keep your elbows mostly straight. Your lat muscles do the work.
Do 10 reps and repeat for 3 sets.
Dumbbell Triceps Extension
This isolates the triceps, the muscles on the back of your arm. It looks like the pullover, but the motion is different.
Keep your upper arms still and bend only at the elbows. Lower the dumbbell, then press back up using your triceps.
Do 10 reps and repeat for 3 sets.
Dumbbell Biceps Curl
This is a simple way to work your biceps. Use two dumbbells and alternate arms.
Start with your arms at your sides and palms facing in. As you curl up, twist the dumbbell so your palm faces you. This uses both your forearm and bicep muscles.
You can cheat slightly in the middle of the curl to get past the hard part. Do 10 reps per side and repeat for 3 sets.
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