6 Basic Dumbbell Exercises to Regain Arm Strength After 60

These beginner-friendly dumbbell moves provide real strength gains at home.

As you age, it’s important to keep your arms strong. Arm strength is needed to perform simple daily tasks that are easily taken for granted—things like getting dressed, taking out the trash, they carried food bagsand even walk your dog. This self-care step can help you live independently for a long time.

If there’s one affordable and effective piece of gym equipment to invest in, it’s a pair of dumbbells. For less than $32, you can get one Seven-piece dumbbell set at Target. In fact, it’s a lot less than the cost of a gym membership, and you can work on building arm strength in the comfort of your own home.

To get you started, we talked to you Gerard Washak with Republic Strong Personal Training and trained six beginners dumbbell exercises that can help restore the strength of your hands faster than gym classes after 60. Washack has over 20 years of experience owning and operating personal training studios throughout the Coachella Valley. He designed Strong Republic around a belief system: adults 40+ deserve an exercise program designed specifically for them and their needs.

“Arm strength is one of those things that will leave you quietly in your 60s,” Washak said. “(With dumbbells at home) you choose a weight that really challenges you. Add a little more every two weeks. You progress at your own pace. You can also focus on the exact muscles you want to strengthen, which a group class can’t do because it’s designed for the average person in the room, not your specific needs.”

Below are six dumbbell exercises that, when done at home two to three times a week, will provide real strength gains in about six to eight weeks.

Bicep Curls

1. Stand tall with your legs slightly apart.
2. Hold a dumbbell in each hand at your sides with an overhand grip.
3. Bend your elbows to pull the weights up to your shoulders.
4. Squeeze your biceps at the top.
5. To lower, use control before the elbows are fully locked.
6. Start with whatever weight allows you to do 10 reps while maintaining solid form.

Hammer Curls

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“It hits a slightly different part of the biceps and forearms. Arm strength is what creates a stronger grip. Grip strength is one of the strongest predictors of your longevity,” Washack explains.

1. Stand with your feet hip-width apart and hold a dumbbell in each hand at your side with a neutral grip.
2. Make sure your elbows stay locked to your ribs as you curl the dumbbells up.
3. Stop when your arms are vertical or just crossed.
4. Slowly down.
5. Do 3 sets of 8 to 12 repetitions.

Press up

“It works the shoulders and triceps together,” notes Washak.

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 8 to 12 repetitions.

Tricep Back

“This exercise works the back of the hand, where there is more tenderness after the age of 60,” says Washak.

1. Start standing up, holding a dumbbell in each hand.
2. Lean forward at the hips, keeping your back flat and engaging your core.
3. Keep your upper arms parallel to the ground as you extend the dumbbells behind you.
4. Squeeze your triceps at the top of the movement.
5. Use control as you return to the starting position.
6. Do 3 sets of 8 to 12 repetitions.

Bending rows

“Most people think of it as a back exercise, and it is, but the biceps and arms are worked all the time—two muscle groups for the price of one,” says Washak.

1. Stand tall, feet hip-width apart, and a dumbbell in each hand in front of you.
2. Kick at the hips until your torso is parallel to the ground.
3. Keep a flat back and soft knees.
4. Allow the weights to fully extend your arms.
5. Lower the dumbbells toward your torso.
6. Lower to the starting position with control.
7. Do 3 sets of 8 to 12 repetitions.

Lateral elevation

“It’s the movement that gives the shoulder its shape,” Washak says.

1. Holding a dumbbell in each hand, stand tall with feet hip-width apart.
2. Raise the dumbbells sideways to shoulder height.
3. Use to lower the control.
4. Do 3 sets of 8 to 12 repetitions.

Alexa Mellardo