Today we going to discuss some exercise with Dumbells for Guys Over 50. So let’s discuss them one by one. Check out 7 Dumbbell Strength Training Exercises for Guys Over 50.
One of the most basic exercises you can do for your chest is the bench press. And if you have dumbbells at home this is a great exercise to use with dumbbells. So you just lay back on the bench position your elbows underneath the dumbbells push the dumbbells up together and come down for a really good stretch. This is a great exercise for your chest muscles as well as your front deltoids and your triceps. It’s a really good compound movement and it’s a great exercise also. It does not hurt your rotator cuff muscles because the dumbbells give you more freedom of movement. So it’s a really good exercise for building up the chest.
One Armed Dumbbell
Another great exercise for the back is a one-armed dumbbell row. You can just use a bench to put your knee and your arm here and balance yourself put this leg back far enough arch. Your lower back keeps your head up and just row the dumbbell right into your side. When you pull it up you want to make sure that your elbow comes right over your rib cage. So your elbows traveling in the same direction as your lats. And this will work your back muscles correctly. This will involve more of the back then the biceps. But you’re also gonna build up some bicep strength here and also the rear deltoids. Just make sure you keep your lower back arched so you can really feel the contraction in your back muscles.
Side Lateral Raises
One of the best exercises to make yourself look wider is side lateral raises. Which will build up the side part of your deltoids? The medial head this exercise will build up those delts to make you look wider when you’re just standing there. So the best way to do is you keep your arms straight, your palms facing your thighs raise the arms out like this right up to shoulder level. Keep the elbows a little bit bent to keep the tension on the deltoids and just raise it straight out like this. Use a moderate weight 10 to 12 reps and this will build up your side deltoid muscles.
Stiff Legged Deadlift
Another great exercise for the legs is the stiff-legged deadlift. Which will work your hamstring muscles as well as your lower back? So the best way to do this keep your feet shoulder width apart knees slightly flexed. You’re gonna arch your lower back. Put the dumbbells in front of your lower. Very slowly as deep as you can go keeping that lower back arched. You’ll feel the tension on your hamstrings and then just come straight up. It’s a continuous movement up and down keep the lower back arched and the legs straight.
Good exercise for the legs to develop the quadriceps using dumbbells is a dumbbell squat. Using a bench to make sure you go low enough. Position the feet shoulder-width apart with the toes slightly pointed out. Keep your head up your shoulders back squat down to touch
the bench and then come straight back up using the bench. Make sure that you go low enough to touch the bench and come straight up. This uses all quadriceps which will build up the legs.
Of course, we don’t want to leave out the arms. So one of the most basic movements for building up the bicep muscles is just a dumbbell curl. I like to do the alternate dumbbell curl. You’re trying to supinate the bicep by raising the palm of your hand toward the ceiling. As you come up and then I alternate one after the other. Right first on the left keep the elbow really close to your side’s. Your shoulders back and up this will train the biceps without using your shoulder muscles at all.
Dumbell Triceps Extension
We also want to train the tricep muscles in addition to the biceps. So a great exercise using the dumbbells with a bench is laid back on the bench. Keep your arms straight up to keep the palms facing each other lower. The dumbbells all the way down to the side of your head and then raise them straight back up keeping the elbows pointed toward the ceiling. This is a great exercise for the tricep muscles. Especially the lateral head or the outside head of the triceps.