Guys..age is just a number. It doesn’t matter if you are over 50 or 60 years old, you can still get in the best shape of your life. That is why I am going to give you an upper body workout with dumbbells only for you men over 60. These are exercises you can do at home, and all you need is a set of dumbbells. Follow along with me as we go through this over 60 years old bodybuilding style workout with dumbbells.
You can do these exercises 3 times per week, 2 sets of each exercise, with 10-12 reps in each set. We are going to work on our arms first, which will be isolation exercises for the biceps and triceps. The next exercises will be compound exercises primarily focusing on the chest and back. Let’s get started with the exercises in this workout with dumbbells only at home. Before starting with the first exercise, make sure to do a 10-minute warm up to get your heart rate up.
Exercise #1: STANDING BICEP CURLS. Focus on keeping your elbow pinned to your side and locked in position, this way you are only focusing on using your bicep. Focus on squeezing at the top of the contraction, and control the weight on the way down.
Exercise #2: SEATED CONCENTRATION CURL. Rest your elbow on the inside of the knee, locked in place, and focus on pulling the weight up using only your bicep. You want to make sure that the bicep is doing 100% of the work.
Exercise #3: TRICEP KICKBACK. You can use a bench to keep you stable, keep the elbow locked in position, and focus on squeezing your tricep to bring the weight up. If you want to make the exercise a little more difficult, you can raise your elbow higher for the starting position.
Exercise #4: STANDING OVERHEAD TRICEP EXTENSIONS. Again, focus on keeping your elbow locked in place. Wanting to make sure that we are isolating the tricep in this movement. Squeeze at the top of the movement.
Exercise #5: DUMBBELL BENCH PRESS. If you don’t have a bench, you can do this on your floor as well. Start with a supinated grip, when you push up turn them outward and touch them together.
Exercise #6: DUMBBELL FLYES. This exercise is really going to stretch out your chest, so this will be focusing on your pecs and the front delts. If you want a heavier load, you can bring your elbows out wider.
Exercise #7: DUMBBELL BACK ROWS. This is going to help you develop a broad looking back. Focus on pulling up, initiating the movement with the elbow. Try not to use momentum to pull the weight up because that is taking away the focus from the back.
Exercise #8: STANDING BACK ROWS (WITH THE ELBOWS OUT). Keep your shoulder flared out, and you want to use your mind muscle connection to squeeze your shoulder blades together.
Alright guys, that wraps up this video tutorial with an upper body workout with dumbbells at home. Make sure to subscribe to our channel for more videos on how to build muscle and get ripped at home.