There are many changes that occur to a woman’s body after the age of 50.
Training your upper body goes beyond aesthetics.
It’s crucial as you grow older to stay in shape for the sake of your physical independence.
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Functional training for your upper body is a key component of living your everyday life with ease.
“There’s no doubt that exercise is the ‘cheat code to life.’
All you need is a set of dumbbells, and you’re ready to get started!
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Perform the below as tri-sets or in a circuit style.
Workout #1: Bicep Curls, Renegade Rows, and Lat Pullovers
1.
Bicep Curls
With a dumbbell in each hand, stand straight with your feet hip-distance apart.
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Your arms should be at your sides, palms facing forward.
Bend the elbows as you curl the weights up toward your shoulders.
When you’re at the top, gradually lower the weights to the start position.
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Perform 10 to 12 reps.
2.
Move your feet just outside hip-width.
Row the dumbbell in your right hand up toward the outside of your hip.
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“For a less intense version, you may come down to both knees in a tabletop position.”
Lat Pullovers
Grab a heavier dumbbell and lie flat on the ground or a workout bench.
(you’re able to also do this exercise by holding a dumbbell in each hand.)
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Place your feet firmly on the ground.
Lift the weight straight toward the sky using a diamond grip.
Use your back to lower the weight behind your head toward the ground.
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Then, press through the lats to bring the weight back toward the sky.
Shoulder Press
Grab two dumbbells, and you’re able to stand or sit.
Assume a goal post position as you bring the weights to shoulder height with your palms facing forward.
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Press the weights overhead.
When your arms are extended, lower the weights to the goal post position.
Front Raises
Hold two lightweight dumbbells, stand tall, and place your feet hip-width apart.
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Keep your arms lengthened in front of your thighs.
Lift the weights to shoulder height.
Once you’re at the top, gradually lower them to the start position.
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Complete 12 reps.
3.
Shoulder Taps
Assume a high plank with your body forming a straight line.
Your hands should be directly under your shoulders and your feet a bit wider than hip-width.
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Alternate sides for 10 to 12 reps per side.
Chest Press
Hold a dumbbell in each hand with your palms facing forward.
Lie flat on your back or a workout bench.
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Press the weights over your chest.
Once you’re at the top, use control to lower the weights back toward your chest.
Bring the dumbbell overhead.
Bend your elbows to lower the dumbbell to the back of your head.
Keep your elbows close to your head.
When you’re at the bottom of the movement, slowly raise the weight back overhead.
Pushups
Assume a high plank with your body forming a straight line and your hands under your shoulders.
you could also perform pushups on your knees.
Activate your core and bend both elbows to lower your chest toward the ground.
Arnold Press
Hold a dumbbell in each hand and assume a standing or seated position.
“As you press [the] weights overhead, [your] wrists will rotate out and forward.
Upright Rows
Hold a dumbbell in each hand.
Begin standing tall with your feet hip-distance apart.
Have both arms extended down in front of your thighs with your palms facing your body.
“Once you reach the top, slowly return the weights straight back down to the starting position.”
Lateral Raises
Hold a lightweight dumbbell in each hand, arms at your sides, palms facing your body.
Stand tall with your feet hip-distance apart.
Raise both arms out to the sides until you reach shoulder height.
Then, slowly lower them to the start position.
Gorilla Rows
Place a set of dumbbells or kettlebells in front of you on the floor.
“Slightly bend your knees and hinge forward with a flat back parallel to the floor.
Release and switch sides.
The goal is to keep your back flat, while maintaining a strong core.”
Perform 10 to 12 reps as you alternate sides.
Bent-over Flys
Hold a dumbbell in each hand.
Begin standing tall with your feet hip-distance apart.
Hinge forward just a bit, maintaining a straight back.
Extend your arms toward the floor with your elbows slightly bent.
Start with the weights touching, then raise your arms up and out to the sides.
Then, lower your arms to the start position.
Tricep Kickbacks
Hold a dumbbell in each hand.
Stand with your feet hip-distance apart.
“Hinge forward slightly, keeping a flat back,” Pieroni explains.
Begin by extending the arms straight back, above the hip-line.
Once arms are fully extended, slowly bend the arms back to 90 by the sides.”
