Andi’s Favorite Dumbbell Exercise

There’s a lot more you can do with dumbbells besides biceps curls. Build total-body strength with this compound move from SilverSneakers Master Trainer Andi.

Want to build a stronger body from head to toe efficiently? Then you’ll want to grab a pair of dumbbells.

Luckily, dumbbells are staples at most gyms, or if you prefer to work out at home with SilverSneakers LIVE, you can easily stash a pair in a corner. “Weights are great for strengthening different muscle groups,” says SilverSneakers Master Trainer Andi. You can use them to build a stronger upper body, lower body, and core.

Andi’s favorite way to use dumbbells? Combining moves to get more bang for your buck. “I am a big fan of compound exercises,” she says. “Compound exercises are great for training total-body strength.”

In this video, Andi demonstrates her go-to dumbbell combination that targets your biceps, shoulders, upper back, hips, and glutes. The best part: You can do this seated or standing.

Ready to get started? Here’s how to do Andi’s favorite dumbbell combo: hip hinge to bent-over row followed by hammer curl to overhead press.

How to Use This Dumbbell Combination

You’ll need a sturdy chair and a pair of dumbbells. Choose a weight that allows you to perform this movement with proper form. You should be able to feel your muscles working, but it shouldn’t be a struggle. If you ever feel your form breaking down, consider using lighter weights.

You can simply press play on the video above and follow along or check out the step-by-step instructions below. Whether seated or standing, you’ll put step 1 and step 2 together to create the compound movement. Do up to three sets of six to 10 reps of the entire sequence.

As always, safety is key. The exercises here may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.

Seated Variation, Step #1: Hip Hinge to Bent-Over Row

Grab your dumbbells, and sit forward in your chair with your chest up tall and your shoulders back and down. Bring your feet close together, feet under knees, and let your arms hang down by your sides, palms facing in.

From here, hinge forward from your hips just halfway, and let your weights come right below your shoulders. To do the bent-over row, draw your elbows up toward the ceiling, and squeeze your shoulder blades together.

Pause here, and then release your arms down. Push through your feet and squeeze your glutes to return to a tall seated position.

Seated Variation, Step #2: Hammer Curl to Overhead Press

Sit tall with dumbbells in your hands and arms hanging down by your sides, palms facing in.

From here, bend your elbows to brings your thumbs to your shoulders for a hammer curl. Pause here, and then press your weights up and slightly in front of you where you can still see them for an overhead press.

Breathe as you bring the weights down to your shoulders, and unfold your arms to return to starting position.

Standing Variation, Step #1: Hip Hinge to Bent-Over Row

Grab your dumbbells, and stand tall with your feet about hip-width apart, chest up, and shoulders back and down. Let your arms hang down by your sides, palms facing in. Keep your knees relaxed and your belly button pulled in.

From here, hinge forward from your hips, and let your weights come right below your shoulders. To do the bent-over row, draw your elbows up toward the ceiling, and squeeze your shoulder blades together.

Pause here, and then release your arms down. Push through your feet and squeeze your glutes to return to a tall standing position.

Standing Variation, Step #2: Hammer Curl to Overhead Press

Stand tall with dumbbells in your hands and arms hanging down by your sides, palms facing in.

From here, bend your elbows to brings your thumbs to your shoulders for a hammer curl. Pause here, and then press your weights up and slightly in front of you where you can still see them for an overhead press.

Breathe as you bring the weights down to your shoulders, and unfold your arms to return to starting position.

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