DUMBBELL ROUTINE & EXERCISES

Explore, view live, download, and print out dumbbell exercises and full routines—designed for seniors across all abilities.

Dumbbell workout routine chart with illustrations and text on a green background

Download our simple but effective, weekly dumbbell strength training routine for a small fee. Comes with a progress tracker, visual exercise examples, and a 4-week ready-made routine.

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Elderly Man exercising with a dumbbell in a gym setting

Click the link below to view video examples or larger, individual dumbbell exercise images with descriptions for upper body, lower body, and core. Feel free to print and download.

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Two men in a gym setting with one assisting the other, text overlay 'Search FAQs And Tips'.

Click the link below to explore tips, expert tricks, and frequently asked questions about strength training with dumbbells — all designed to help you train safely and confidently.

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Upper Body Exercises

Illustration of a person performing bicep curls with dumbbells on a green background
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Illustration of a woman performing rows with dumbbells on a green background
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Illustration of a person performing a lateral raise exercise with dumbbells on a green background.
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Instructions for a chest fly exercise with dumbbells on a green background
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Illustration of a floor press exercise with labeled steps on a green background
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Illustration of a shrug exercise with dumbbells on a green background
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Illustration of a front raise exercise with dumbbells on a green background
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Illustration of a shoulder press exercise with text instructions on a green background
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Lower body Exercises

Illustration of a woman performing dumbbell lunges with text instructions on a purple background.
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Illustration of hip bridges exercise with dumbbells on a purple background
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Illustration of a person performing calf raises with dumbbells on a purple background
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Illustration of a dumbbell squat exercise with instructions on a purple background
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Core Exercises

Diagram showing a person carrying dumbbells in each hand and performing steps forward and backward.
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Illustration of a person with a dumbbell, showing steps for 'Suitcase Carry' exercise on a white background.
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Illustration of a woodchopper exercise with two positions labeled 13a and 13b on a blue background.
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Illustration of a side bend exercise with instructions on a blue background
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Bench Options

Illustration of seated front raise exercise with text instructions on a green background
Illustration of seated bicep curls exercise with text instructions on a green background
Illustration of a seated shoulder press exercise with text instructions on a green background
Illustration of a seated shrug exercise with instructions on a green background
Instructions for a bench chest fly exercise with line drawings and text.
Diagram of a bench floor press exercise on a green background
Instructions for bench rows with line drawings of a person performing the exercise.
Instructional diagram for seated lateral raise exercise with line art and text on a green background.
Illustration of a dumbbell bench squat exercise with instructions on a purple background
Illustration of a woman performing seated calf raises with dumbbells on a bench.
Diagram of seated woodchopper exercise with instructions on a blue background
Illustration of a seated side bend exercise with text instructions on a blue background