Does Holding Dumbbells Increase Grip Strength over 40? (Explained)


Maybe you heard that holding dumbbells increase grip strength over 40.

Is that true?

While dumbbells are not the only way to increase grip strength, they can be an effective tool for this purpose.

In this blog, we’ll discuss the different ways that dumbbells can be used to increase grip strength, as well as the benefits of doing so.

Does Holding Dumbbells Increase Grip Strength Over 40?

Holding dumbbells is a great way to increase grip strength. Studies have shown that a regular program of dumbbell exercises can improve grip strength, which is essential for everyday activities like carrying groceries or opening jars. Dumbbells are versatile and can be used for various exercises, from basic bicep curls to more complex exercises such as farmer’s carries or bent-over rows.

Each exercise targets different muscles in the arms, shoulders, and back, which can help to build grip strength. It’s important to start slowly and choose the correct weights for your fitness level. Beginners should start with light weights and gradually increase them as they become stronger. Using proper form when lifting weights is also essential to avoid injury.

It’s also important to vary your routine. Try different exercises and different grips, such as an overhand grip, underhand grip, or neutral grip. Doing the same exercises with the same grip all the time can lead to plateaus in your grip strength, so it’s important to change things up. Holding dumbbells can be a great way to improve grip strength.

It’s important to start slowly, choose the correct weights, use the proper form, and vary your routine to see the best results. With consistency and dedication, you can improve your grip strength over time.

While dumbbells are not the only way to increase grip strength, they can be an effective tool for this purpose.

The 8 Best Dumbbell Exercises For Grip Strength Over 40.

1. Farmer’s Walk:

This is the ultimate exercise to increase grip strength over 40. Holding a set of heavy dumbbells at your sides, walk for a set distance or time.

2. Hammer Curls:

These are great for building grip strength while also working your biceps. With a set of dumbbells in each hand, curl them in an alternating motion, like hitting a nail with a hammer.

3. Wrist Curls:

You can do this exercise seated or standing. With a dumbbell in each hand, let your arms hang at your sides and curl your wrists up and down.

4. Plate Pinches:

This exercise is perfect for building grip strength. Take a small plate in each hand and hold it between your fingers and thumb. Squeeze the plates together and hold them for a set amount of time.

5. Towel Pulls:

Take a towel and loop it around a set of dumbbells. Grip the towel with both hands and pull on it as hard as possible. This is great for building grip strength.

6. Plate Twists:

Take a plate in each hand and twist them in opposite directions. This will work your grip and forearms at the same time.

7. Dumbbell Pullovers:

Lie on a bench with a set of dumbbells in each hand. Keeping your arms straight, lower the weight behind your head while gripping the dumbbells tightly.

8. Kettlebell Swings:

This is an excellent exercise for grip strength. Hold a kettlebell in each hand and swing them in an alternating motion. Focus on squeezing the handles as hard as you can.

10 Reasons Why Grip Strength Over 40 Is Important

1. Improved Balance:

Good grip strength is essential to maintain balance, especially as you age. This can help you stay active, enabling you to do physical activities without fear of falling.

2. Reduced Risk of Injury:

A firm grip can help prevent injuries to your tendons and ligaments, especially in the hands and wrists.

3. Greater Strength:

A firm grip means stronger arms and shoulders, which helps with other exercises and activities.

4. Improved Mobility:

With stronger grip strength, you’ll be able to lift heavier weights, which can help improve your mobility.

5. Improved Cardiovascular Health:

Grip strength can help improve cardiovascular health, as it has been linked to improved blood pressure and cholesterol levels.

6. Reduced Risk of Osteoporosis:

Strong grip strength can help reduce the risk of osteoporosis, as it helps to strengthen the bones.

7. Improved Everyday Activities:

With a firmer grip, you’ll be able to efficiently perform everyday activities like carrying groceries, opening jars, and opening doors.

8. Improved Mental Health:

Studies have shown that grip strength can improve mental health and reduce the risk of depression.

9. Reduced Risk of Falls:

A firm grip can help reduce the risk of falls, especially for older men.

10. Improved Quality of Life:

With a firmer grip, you’ll be able to do more activities and enjoy a better quality of life.

A solid grip over 40 is essential for all of the above reasons.

FAQ’S Corner

Can I Increase Wrist Strength With Dumbbells? And How?

Yes, you can. To improve wrist strength with dumbbells, start by doing wrist curls with a lightweight. Hold the dumbbell in one hand and rest the back of the forearm on a bench.

Curl the weight up by flexing the wrist and then lower to the starting position. You can also try reverse wrist curls by holding the dumbbell in both hands and letting the weight hang down between the legs.

Curl the weight up by flexing the wrist and then lower to the starting position. To challenge yourself further, perform wrist circles. Hold the dumbbell in one hand and make a circle by flexing the wrist.

Make the same motion in the opposite direction. You can also do hammer curls to work the forearms.

Hold the dumbbells at your sides with the palms facing each other. Keeping the elbows close to the body, curl the weights up and lower back to the starting position.

You can improve your wrist strength with dumbbells by consistently performing these exercises.


To wrap this article up. Yes, it is possible to improve grip strength by using dumbbells. With regular dumbbell workouts, you can increase the grip strength on your hands and forearms. This can lead to more explosive power generation, improved performance in physical activities, and increased muscle size.

Additionally, dumbbells are a great way to add variety to your exercise routine and challenge your body in different ways. With the proper form and a good plan, you can significantly improve your grip strength with the use of dumbbells.

Do you work out with dumbbells? And have you experienced any increase in grip strength?

Please let us know in the comment section below.


Toni Lopes
Meet Toni, an ex-world fitness champion who's dedicated to helping men over 40 get in shape. With 25+ years of experience in the fitness industry, Toni knows what it takes to achieve peak physical performance and maintain it as you age.