Blog
A personal trainer says you should be doing these six dumbbell exercises to build strength all over
One of the best things you can do to stay healthy as you get older is to strength train. Regularly putting your muscles under stress with resistance—be that lifting weights or working with your bodyweight—keeps you stronger for longer and helps you to avoid some of the health risks that come with getting older.
That’s according to James Klein, a certified personal trainer at Life Time Gainesville, who told me why strength training is so important.
“Strength training is critical for overall health because it builds muscle mass, strengthens bones and enhances metabolic function, which collectively reduce the risk of chronic diseases like osteoporosis, diabetes and heart disease,” he says.
He adds that by increasing our muscle strength and endurance, we can improve our joint stability, posture and balance, all of which lower the likelihood of injuries and falls, particularly as we age.
“Regular resistance exercise, such as the dumbbell workouts described, supports functional independence, promotes longevity and empowers individuals to perform daily activities with ease, making it a cornerstone of a vibrant, healthy lifestyle.”
Klein may be using heavy dumbbells to demonstrate the exercises, but you don’t have to! Choose a challenging weight, but one that allows you to complete all the reps with good form. Selecting the right weight is a fine art, so there’s nothing wrong with changing weights between exercises and even between sets. You can also perform the lunge and squat with just your bodyweight.
You will need a weight bench for some of the upper-body exercises, and you should find one at your local gym.
1. Walking lunge
Sets: 3 Reps: 12 each side
- Stand with your feet hip-width apart, holding dumbbells by your sides.
- Step forward with your right foot and bend both knees until your left knee is just above the floor and your right thigh is parallel to the floor.
- Push through your right heel to stand and bring your left foot forward. Raise your left knee and balance momentarily on your right foot if you can, or place your left foot on the floor next to your right for less of a challenge.
- Repeat, leading with your left foot.
- Continue, alternating sides with each rep.
Why Klein recommends this exercise: “Walking lunges with dumbbells are excellent for building lower-body strength and improving functional mobility, as they mimic natural walking patterns while adding resistance to challenge balance and coordination,” says Klein. “This compound exercise primarily targets the quadriceps, hamstrings and glutes with secondary engagement of the core for stability.”
2. Goblet squat
Sets: 3 Reps: 10-12
- Stand with your feet shoulder-width apart and your toes slightly turned out, holding the end of one dumbbell at chest level in both hands, keeping your elbows close to your body.
- Bend your knees and push your hips back to lower slowly with control, keeping your chest up, until your thighs are at least parallel to the floor.
- Pause, then push through your heels to stand back up explosively, squeezing your glutes at the top.
Why Klein recommends this exercise: “Goblet squats are a highly-effective exercise for building foundational leg strength and core stability,” says Klein. He adds that by holding a dumbbell at chest height you are encouraging an upright posture and deeper squat depth.
“They primarily work the quadriceps, glutes, hamstrings and core muscles, while also engaging the upper back for posture support. This movement is ideal for overall health as it improves hip mobility, trains multi-joint activation and helps prevent lower-back issues by reinforcing proper squat mechanics, making it a staple for progressive strength gains,” he says.
3. Dumbbell shoulder press
Sets: 3 Reps: 10-12
- Sit on a weight bench with an upright back support, holding dumbbells at head height with your palms facing forward and your elbows at shoulder height and bent to 90°.
- Press the dumbbells straight overhead, extending your arms fully, keeping your core tight and avoiding arching your back.
- Slowly lower the dumbbells back to shoulder height, controlling the movement.
Why Klein recommends this exercise: “The dumbbell shoulder press is a powerhouse for upper-body development, allowing independent arm movement to correct imbalances and build explosive pressing strength,” he says. “It targets the deltoids, triceps and upper chest, with core involvement for stabilization during the overhead lift.”
“This exercise enhances shoulder health by increasing joint stability and range of motion, supports better posture to combat desk-related slouching, and contributes to overall strength by improving functional pushing power needed for sports and daily tasks like lifting overhead,” says Klein.
4. Biceps curl
(Image credit: Life Time)
Sets: 3 Reps: 12-15
- Stand with your feet shoulder-width apart, holding dumbbells by your thighs with your palms facing forward and a slight bend in your elbows.
- Keeping your upper arms stationary, bend your elbows to lift the dumbbells to your shoulders, squeezing your biceps at the top.
- Slowly lower the dumbbells back to the starting position, fully extending your arms.
Why Klein recommends this exercise: “Double dumbbell biceps curls are a targeted isolation exercise that efficiently builds arm strength and muscle definition,” he says. “They primarily hit the biceps and brachialis, with some forearm engagement for grip strength.”
“Including this in a strength program promotes balanced upper-body development, enhances pulling power for compound lifts, and supports overall health by improving grip endurance.”
5. Dumbbell single-arm row
Sets: 3 Reps: 8-10 each side
- Stand with your right foot in front of your left, holding a dumbbell in your left hand. Hinge forward 45° from your hips, keeping your back straight, and place your right hand on the back of a weight bench for support.
- Using your back muscles, lift the dumbbell to your hip, bending your elbow and keeping it tucked into your body, squeezing your shoulder blade.
- Slowly lower the dumbbell back to the start.
- Do all your reps on one side, then switch sides.
Why Klein recommends this exercise: “The dumbbell single-arm row builds upper-back strength and improves unilateral pulling power, as it allows focused engagement of one side at a time to correct imbalances and enhance posture,” he explains. “It primarily targets the latissimus dorsi, rhomboids, traps and rear deltoids, with secondary activation of the biceps and core for stabilization.”
“This movement is excellent for overall health as it strengthens the muscles that support the spine, improves shoulder stability to reduce injury risk, and enhances functional pulling strength for daily tasks like lifting or pulling objects, making it a key component of a balanced strength program.”
6. Incline dumbbell chest press
Sets: 3 Reps: 8-12
- Lie back on an incline bench, set between 30° and 45°, holding dumbbells next to your chest, palms facing forward and elbows out to the sides.
- Press the dumbbells straight up to meet over your upper chest, keeping a slight bend in your elbows at the top.
- Slowly lower the dumbbells back to the start.
Why Klein recommends this exercise: “The incline dumbbell chest press is outstanding for upper-chest development and overall pressing strength, as the angled bench emphasizes the clavicular head of the pectorals while allowing a greater range of motion than barbell variations,” he says. “It primarily engages the upper pectorals, anterior deltoids and triceps, with secondary core activation for stability.”
“This movement supports comprehensive health by building a strong, balanced chest that aids posture, prevents shoulder imbalances, and boosts metabolic rate through compound action, making it essential for athletic performance and injury resilience.”
