Move · Videos · Strength · 18 min

Seven Dumbbell Strength Exercises for Seniors, With Chair Support

Seven Dumbbell Strength Exercises for Seniors, With Chair Support — video by Marius Visser | Over 50 Specialist Biokineticist Play · 17:36

Video by Marius Visser | Over 50 Specialist Biokineticist on YouTube · Open on YouTube

A biokineticist talks you through seven moves with light dumbbells, about ten reps each: front and goblet squats, chair-supported reverse lunges, shoulder press, rows, curls, triceps kickbacks and calf raises, with easier options. Made for older adults; warm up with a short walk first.

  • 18 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells, chair

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Front squats: dumbbells at your shoulders, elbows close, toes slightly out; use a chair behind you if needed. 1:33
  2. Goblet squats, feet wider: knees follow the toes, heels flat; after hip or knee surgery keep to chair squats. 3:12
  3. Backward lunges holding a chair, dumbbell in the other hand, going only as low as feels comfortable. 4:45
  4. Shoulder press: elbows out at about 45 degrees, soft knees and belly tight, breathing in as you lower. 6:24
  5. Bent-over rows with a hand or forearm on a chair: hips back, chest up, pull the elbow toward the ceiling. 7:48
  6. Rows on the other side without a chair: staggered stance with your hand on your knee, back steady. 9:27
  7. Standing biceps curls: scoop the weights up, squeeze the biceps at the top and keep your body still. 10:41
  8. Triceps kickbacks leaning on a chair: elbow high, straighten the arm fully, then lower with control. 12:32
  9. Kickbacks on the other side with your hand on your knee, keeping the elbow from dropping. 14:14
  10. Single-leg calf raises holding a support: up quickly, down over two to three seconds; then the other leg. 15:08

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Breathe out on the effort and only go as low as feels comfortable
  • In reverse lunges hold a chair and let the front knee travel the same way as the toes
  • For rows push your hips back, lift your chest and pull the elbow toward the ceiling

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadshoulder press, rows
  • Elbows takes loadbiceps curls, triceps kickbacks
  • Hips takes loadsquats, reverse lunges
  • Knees takes loadfront and goblet squats, reverse lunges
  • Ankles & feet takes loadsingle-leg calf raises
  • Wrists & hands movesholding light dumbbells
  • Upper back movesrows
  • Lower back movesbent-over rows and kickbacks

Easier option from the coach: Chair behind for squats or a chair squat; chair support for lunges, rows, calf raises

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Marius Visser | Over 50 Specialist Biokineticist; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety