I was surprised to learn that grip strength is a key indicator of longevity, but now that I do, I want to share three dumbbell exercises with you that can boost yours. They’re beginner-friendly, and you don’t need to head to the gym to do them, which means you could even perform them standing in front of the TV at night.
I recommend picking up a set of the best adjustable dumbbells because you can increase the weight as your grip strength improves. If not, go for a set of heavier weights or choose something difficult to grip, like water bottles. Once you’re ready to try these exercises, read on to learn how to do each one step-by-step and the benefits for your forearm and grip strength.
What does the science say about grip strength?
The research shows that grip strength in older adults can predict longevity; those with a weaker grip have a higher risk of mortality, according to the data.
One of four fitness tests Arnold Schwarzenegger recommends for longevity includes a grip strength test similar to one of the movements I provide below, so it’s worth giving all four tests a try if you want to see where you stand against others in your age bracket.
Grip strength is a form of functional strength, which indicates how well you can perform daily tasks, like opening a door or a jar. Your grip isn’t a direct measure of when you are going to die — let’s not get carried away here — but it does indicate how independent you can remain and how fast you age, as grip strength begins to decline around 50.
It can also reflect markers like bone density and muscle mass, with a weaker grip increasing your risk of developing chronic diseases or becoming frail, all of which increases the likelihood of early mortality.
The good news is, it's a pretty simple fix with consistency and the right type of exercises.
What are the 3 dumbbell exercises?
Give these exercises a try. If you can, practice them at least once a week.
1. Dumbbell farmer's hold
The farmer’s hold sounds simple, but the heavier and longer you go, the more challenging this exercise becomes. Opt for two challenging weights that allow you to stand with your arms by your sides, then set a timer for 45 seconds.
Stand with your feet hip-width apart (or one foot slightly in front of the other for balance, but remember to change sides) and hold the dumbbells by your sides with your shoulders pulled back and down and your back straight. Engage your core muscles to maintain a tall, neutral standing position, then focus on gripping your weights without moving or arching your back.
Complete 3-4 sets of 45-second efforts. Adjust the time as necessary, or opt for lighter or heavier weights, depending on your ability. And adjust this again as you get stronger and grip strength improves.
2. Dumbbell wrist rotations
Rotating your wrists under load will strengthen your grip and your forearms, and you might even feel this exercise in your arms and shoulders. All you need is a light dumbbell to get started.
Kneel with your forearm and elbow resting on a bench or stable surface and hold the end of the dumbbell in your hand, gripping it as tightly as you can. Next, rotate your hand all the way to one side, then rotate in the other direction as far as you can.
Continue to rotate left and right for 20 reps, then switch sides. Aim for 3-4 sets.
3. Dumbbell Tabata squeeze-and-hold
Any squeezing exercise will help build stronger wrists and forearms, so if you don’t have weights, you could grip tennis balls instead, for example.
Choose two dumbbells — I prefer using hex dumbbells for this drill because the ends of the dumbbells are thick and trickier to hold. There are two options for the holding position: arms by your sides or extended at shoulder height.
Stand with your feet hip-width apart and engage your core muscles. Keep your back straight and maintain a solid standing position without arching your back. Position your dumbbells on either side of your feet, standing on their ends. Squat down and grip the ends of both dumbbells, palms facing each other.
Next, stand and hold the dumbbells, focusing on squeezing them as hard as you can for 20 seconds, then place them back down on the ground and rest for 10 seconds. Repeat for several rounds. For a more challenging variation, extend your arms to shoulder height.
Once you’ve completed the workout, perform a dead hang using a pull-up bar for 60 seconds, if you have one available to you. This acts as a little finisher and is brilliant at strengthening the shoulders, arms, forearms and wrists.
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