5 Best Dumbbell Exercises For Senior Golfers

TPI-certified personal trainer and biomechanics coach, Jon Hodgkinson shares five of the very best dumbbell exercises that are specifically tailored for senior golfers.

Struggling with distance off the tee? Feeling stiff after a round of golf?

You don’t need heaps of fancy equipment to develop your strength and power for golf.

In fact, just a few sets of dumbbells can be everything you need.

In this article, I’m going to share five of my favourite dumbbell exercises to help you get fit for golf at home or in your local gym.

These dumbbell exercises are specifically chosen for golfers over the age of 50. They are low-impact exercises that address some of the most common deficits I see when senior golfers first come to work with us.

Together, these five exercises can provide a full-body workout for golf.

Let’s dive in.

1. Seated Dumbbell Cobra

Two very common problems for senior golfers are a rounded upper back - called C-posture - and restricted shoulder external rotation.

This is what C-posture tends to look like:

Both of these issues greatly restrict your backswing. A limited range of motion means you’ll struggle to generate height and width, which directly impacts your ability to hit longer drives.

A simple but effective solution? The dumbbell cobra. This exercise helps bring your upper back into a more neutral position, improving both posture and mobility.

If you spend hours hunched over a desk or slouched on the couch, this exercise can have a big impact.

Reps: 2-3 sets of 8-12.

2. Kickstance Pendulum

Poor balance is one of the biggest culprits behind inconsistent shots.

The kickstance pendulum is a highly effective way to address this. It challenges your stability while strengthening key muscles like your glutes and hamstrings.

The kickstance setup focuses on one leg at a time, forcing your core to engage to stabilise. For golfers, this improves balance and control throughout the swing.

Over time, this translates to more consistent ball striking and fewer frustrating mishits.

Reps: 2-3 sets of 8-10 each side.

3. Goblet Squat to Box

If you want more power in your swing, you need strong legs.

The goblet squat to box is perfect for building that strength safely. Unlike barbell squats, goblet squats are much easier to learn and master, making them ideal for seniors or anyone new to strength training.

Holding the dumbbell at your chest helps you stand taller, engage your upper back, and puff out your chest. This puts you in a great starting position. As you squat down, the weight acts as a counterbalance, guiding you to sit between your legs rather than over your knees.

The box is useful as a feedback mechanism to ensure you’re hitting the same depth with every rep.

Reps: 2-3 sets of 8-12.

4. Shoulder Pendulum

Shoulder stiffness is a common problem for golfers.

It restricts your backswing and costs you power. Without good shoulder mobility, it’s difficult to generate the height and width needed for a full and efficient swing.

The shoulder pendulum improves mobility and strengthens the joint.

Using a controlled, weighted motion, this exercise stretches tight muscles while reinforcing stability.

Better mobility means a smoother, more powerful swing.

Reps: 2-3 sets of 8-12.

5. Frame Supported Single-Leg Deadlift

Strong glutes are the secret to a powerful swing.

Tiger Woods famously quipped about his "glutes not firing" during a tournament withdrawal in 2015. It became a joke at the time, but Tiger wasn’t wrong - glute strength is essential for a stable, powerful swing.

This exercise targets your glutes and hamstrings while improving balance.

Using a frame for support makes it safer and easier to control. It’s ideal for senior golfers who want to build strength and stability gradually.

You’ll feel stronger, swing smoother, and protect your lower back.

Reps: 2-3 sets of 8-10 per side.

Wrapping Up

These five dumbbell exercises are a great way to get stronger, move better, and play better golf.

They’re simple, effective, and perfect for senior golfers who want to improve their game.

If you’re ready to take it further, check out 10 Dumbbell Exercises to Improve Your Golf Game.

You’ll find more exercises to help you build strength, hit longer drives, and stay sharp on the course.

Start today. Your golf game will thank you.

About Jon

Jon Hodgkinson is a TPI-certified personal trainer and biomechanics coach with more than a decade of hands-on coaching experience. Working with clients both online and in-person at their private golf fitness facility, Jon and his team specialise in helping golfers play better, for longer. Visit their website here: Jon Hodgkinson Golf Fitness.