The Only 7 Dumbbell Exercises You Need for Better Posture

Here, Sergio Pedemonte and Alexa Teixeira, certified personal trainers at Your House Fitness in Ontario, demonstrate seven of the best dumbbell exercises to help you feel stronger and stand taller.

Dead Lift

Here's how to do the exercise.

1. Stand with your feet hip-width apart.
2. Hold the dumbbells at your sides, with your arms fully extended and palms facing each other.
3. Pinch your shoulder blades together and brace your core. Hinge at your hips to lower the dumbbells toward the ground. Press your butt back, keeping the dumbbells close to your legs, your back flat, and your knees bent slightly. Lower until you feel a stretch in your hamstrings.
4. Push your hips forward to return to standing.
5. Repeat 10 to 12 times.

Romanian Dead Lift

Here's how to do the exercise.

1. Stand with your feet hip-width apart, knees slightly bent.
2. Hold the dumbbells in front of your thighs, with your arms fully extended and your palms facing your thighs.
3. Pinch your shoulder blades together and brace your core. Lower the dumbbells toward the floor by pushing your butt and hips back. Maintain a slight knee bend and neutral spine throughout.
4. Once the dumbbells reach your mid-shin or you feel a stretch in your hamstring, return to an upright position by driving your hips forward. Maintain proper posture as you do the movement.
5. Repeat for 10 to 12 reps.

Bent-Over Row

Here’s how to do the exercise.

1. Hold the dumbbells at your sides, arms extended and palms facing each other.
2. Keeping your back flat and your knees slightly bent, hinge at the hips as far as you can, until you feel a stretch in your hamstrings. Pull your shoulder blades together to stabilize your back.
3. Pull your elbows up and back to bend your arms and lift the weight toward your chest. Keep your arms close to your body during this movement.
4. With control, return the weights to the starting position.
5. Repeat 10 to 12 times.

Rear Deltoid Fly

Here’s how to do the exercise:

1. Stand with your feet hip-width apart, with your knees slightly bent. Keep your arms extended in front of you, palms facing each other.
2. Tilt your upper body forward, hingeing at the hips as far as you can, until you feel a stretch in your hamstrings but are still able to keep your back flat. This is the starting position.
3. Brace your core, then lift both arms out toward your side until they align with your shoulders, elbows slightly bent. Focus on squeezing your shoulder blades together.
4. Return to the starting position and repeat 10 to 12 times.

Prone Y Extension

Here’s how to do the exercise.

1. Using a bench or exercise ball, lie on your stomach facing the floor, holding a dumbbell in each hand, palms facing each other. (You can lie flat on the floor if you don’t have a bench or exercise ball handy or don’t feel comfortable balancing on those objects yet. You can also start by doing this exercise without the dumbbells, then gradually add them in as you get stronger.)
2. Fully extend your arms in the shape of a Y.
3. Brace your core and squeeze your shoulder blades together as you lift your arms up as far as you can.
4. Pause for 2 to 3 seconds at the top.
5. Slowly lower to the starting position and repeat 10 to 12 times.

Reverse V Raise

Reverse V raises increase shoulder stability and mobility while building strength in the upper back. All of this can promote better posture.

Here’s how to do the exercise.

1. Using a bench or exercise ball, lie on your stomach facing the floor, holding a dumbbell in each hand, palms facing each other. (You can lie flat on the floor if you don’t have a bench or exercise ball handy or aren’t feeling comfortable balancing on those objects yet. You can also start by doing this exercise without the dumbbells, then gradually add them in as you get stronger.)
2. Partially extend your arms behind you in the shape of a V, with a slight bend in your elbows.
3. Brace your core and squeeze your shoulder blades together as you lift your arms back to parallel.
4. Pause for 2 to 3 seconds at the top.
5. Lower back slowly to the starting position and repeat 10 to 12 times.

Renegade Row

1. Begin in a high plank position, supporting each hand with a dumbbell. Place your hands slightly wider than shoulder-width, making sure to keep your wrists in line with your shoulders.
2. Place your legs wider than shoulder-width to maintain balance and prevent rotation of your torso.
3. Bracing your core, pull one dumbbell up toward your torso, keeping the other arm straight and the other dumbbell on the ground.
4. Return to the starting position and repeat with the other arm. Do 10 to 12 reps on each side.

How to Exercise Safely With Dumbbells

• Consider adding warm-up and cooldown stretches or exercises to your routine.
• Try wearing weight-lifting gloves if you have difficulty gripping the dumbbells.
• Start slow and work your way up. For the greatest benefits, use a weight that feels challenging but not impossible.
• Maintain proper form to avoid injury, and stop the exercise if you feel any pain.
• Lift the weights with a slow and controlled motion. This helps isolate and work the targeted muscles.
• Make sure to complete the full range of motion for each exercise to develop strength in the muscle at all points of the movement and avoid injury.
• Do not hold your breath. Breathe out as you lift weights, and breathe in as you lower them.
• Once you’ve finished an exercise, put the weights on the floor gently rather than tossing them down or dropping them.
• Rest your muscles for at least 24 hours before training the same muscle group again.
• Talk with a doctor if you’re starting a new exercise routine or if you have any injuries or health conditions.

The Takeaway

• Adding dumbbell moves like dead lifts and rows to your fitness routine can strengthen your upper back, shoulders, and core — essential for improving your posture.
• Good posture eases back pain, prevents injury, and improves your balance.
• Keep the safety tips above in mind when performing these exercises, and always use a weight that’s manageable for you.