5 dumbbell exercises to build shoulder strength in your 60s

These dumbbell exercises beat machines every time.

Strong shoulders are more important than you realize. They help you gain, lift and increase the overall strength of your shoulder joint. Maintain shoulder strength can help you avoid injuries, including sprains or rotator cuffs, help improve posture, and increase joint stability. Plus, they’re important, especially as you get older, for everyday tasks like carrying the grandkids, carrying packages, and even reaching for clean laundry.

Here are five to help you start building shoulder strength dumbbell exercises to do the work faster than machines after 60.

How dumbbells compare to machines for shoulder strengthening

“I only work with free weights. No machines,” he says Allison KalshedNASM Certified Personal Trainer, Women’s Fitness Coach, and co-founder of Not Your Mom’s Menopause. “Using dumbbells allows for more muscle recruitment than using machines because it eliminates the work the machine is doing for you.”

Jose GuevaraThe fitness expert, chiropractor, home gym equipment tester and owner of ShreddedDad.com agrees that dumbbell exercises can be beneficial for building strength and endurance because they don’t move in a fixed path.

“With a car, you only have to worry about pushing, which is good for strength, but you lose the stability factor,” adds Guevara. “With dumbbells, you have to control the weight and also be able to move it. So dumbbells provide a better overall stimulus for the shoulder and rotator cuff muscles.”6254a4d1642c605c54bf1cab17d50f1e

Below, experts share five stellar dumbbell exercises that build shoulder strength faster than machines.

Lateral elevation

1. Do this exercise by standing tall and holding a dumbbell in one hand at your side.
2. With a slight bend in the elbows, raise the dumbbells to the sides of your body to shoulder height.
3. Use control to lower the weights slowly, stopping before you feel a decrease in tension.
4. Do 2 sets of 10 repetitions with a weight you can comfortably handle.

Standing overhead presses

1. Stand tall, holding a dumbbell in each hand at shoulder level, palms facing in.
2. Press the weights overhead and extend your arms.
3. Use control when lowering the weights to shoulder height.
4. Do 3 sets of 10 repetitions with a weight you can comfortably handle.

A bent sheet

1. Begin by placing your right knee and right hand on the exercise bench, keeping your chest high and your core tight.
2. Hold a dumbbell in your left hand and extend that arm to the floor.
3. Pull the weight toward your ribs, keeping your elbows close to your body.
4. Hold at the top for a moment before lowering slowly.
5. Do 3 sets of 10 repetitions with a weight you can easily handle on each side.

Inclined to the chest

1. Lie on your back on a reclining chair.
2. Hold a dumbbell in each hand on the outside of your chest.
3. Keep your feet flat on the ground and maintain an engaged core.
4. Press the dumbbells above your chest until your arms are extended but not locked.
5. Use the controls to lower the weights.
6. Do 3 sets of 10 repetitions with a weight you can easily handle.

Pendulums

1. Begin by sitting on a sturdy chair with your legs spread apart.
2. Lean forward and hold a dumbbell between your legs.
3. Move your hand in circles, clockwise and counterclockwise.
4. Go to the other side.

Alexa Mellardo