golf exercises dumbbell

Golf Exercises with Dumbbells

Golf is a game that requires intense energy and muscular balance. Golf player motor skills must be right on point to smoothly facilitate a perfect swing. But, the problem with most golfers is their common physical limitations which makes them weak and inflexible. That’s where you need to think of improving physical strength along with technique.

You may be wondering how golf exercises can improve your game. It helps you build strength and stability, which is a significant component for any professional to improve their swing mechanics.

Overall, golf exercises should focus on building up core power in the abdomen and leg muscles to generate power and momentum. But don’t neglect the other muscles in the body.

Best Exercises with Dumbbells

1-Arm, 1-leg Romanian deadlift

The Romanian deadlift is an exercise that strengthens hamstrings, glutes, and lower back muscles. A player needs these muscles for explosive movement to generate a powerful swing. It also helps to increase integrity in joints that improves overall body balance.

How to do it:

  1. Hold a pair of dumbbells in your hands and stand on one leg.
  2. Keep your leg in a locked position but not at the knee.
  3. Lower the dumbbells as far as you can while shifting your hips back and keeping your back straight.
  4. Fire your glutes and hamstrings while returning to an upright position.
  5. Switch the sides and repeat.

Dumbbell backswing

It is a backswing exercise meant to improve the swing mechanics by strengthening the shoulders. Dumbbell backswing also improves the rotational movement of shoulders.

How to do it:

  1. Get into your golf posture by holding a dumbbell in your lead hand.
  2. Keep your palm down, so it faces your leg (a similar position when holding your club).
  3. Maintain your posture and create a half backswing posture by bringing your arm across the body.
  4. Do not try to swing the weight. Feel like your muscles are moving it.
  5. Come back to its initial position and repeat it for 10-12 reps.

If possible, see this exercise in action to maintain the correct posture.

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Alternating squat with press

This exercise targets many muscles in the upper and lower parts of the body. These include the infraspinatus, trapezius, thighs, inner thighs, teres major, and many more. It is a functional, compound exercise that helps players to generate more power during a shot.

How to do it:

  1. Stand upright and hold a pair of the dumbbell at the level of your shoulder.
  2. Squat down to a parallel position and explode up to a straight standing position.
  3. On halfway up, start pressing the dumbbells up over your head.
  4. Use this momentum from your squat to push the dumbbells above your head. Always remember to maintain your balance while doing this exercise.

1-Arm, 2-leg deadlift

One arm two-leg deadlift is a perfect core strengthening exercise that focuses on the hips and the lower back. It trains the muscles that a player needs to use for an efficient swing.

How to do it:

  1. Place a dumbbell in front of you on the ground or a short platform.
  2. By using one arm, grab the dumbbell when you lower yourself in a perfect squat position.
  3. You should feel pressure in your hips.
  4. Stand up and repeat this movement while holding the weights in your hands.
  5. Lay your heels on the ground and back straight throughout the exercise.
  6. Switch your arms and repeat.

Front press

Front press increases mobility and provides strength to the shoulder, triceps, trapezius, and core muscles. This exercise improves the overall rotational movement of the shoulder that helps in swing mechanics.

How to do it:

  1. Hold the dumbbells at your side.
  2. Carry the dumbbells forward in front of your shoulders so that your palms are facing each other. It is the starting position.
  3. Push the dumbbells above your head until your arms are almost straight, lower back the dumbbells to the starting position and repeat this exercise.

Bent over rows with dumbbells

Bent over rows is a compound exercise that targets traps, biceps, and lats. It focuses more on the upper back and back shoulders. This exercise builds muscles and improves overall strength.

How to do it:

  1. Stand straight and hold a pair of dumbbells at your sides.
  2. Lean your chest forward parallel to the ground while bending your knees. Keep your back straight.
  3. Keep your elbows tight and raise the dumbbells to your side. Maintain this position for a moment and then squeeze your back muscles.
  4. Take back the dumbbells to the original position slowly.
  5. Repeat this exercise 2-3 times for 8-12 reps.

Bicep curls

It is the most common exercise that targets bicep muscles. You can work on both arms independently, which is a perfect way to work on the weakness of your non-dominant arm.

How to do it:

  1. Hold a set of dumbbells at your side and stand straight with feet about hip-width apart.
  2. Keep your palm straight and forward.
  3. Curl the weights up towards your shoulders by squeezing the biceps and bending the arms.
  4. Don’t move the elbows while bringing the weight high.
  5. Lower the weights slowly and keep a slight bend in your elbows.
  6. Repeat it for 3 sets of 8-12 reps.


A golf player requires strong legs because the swing movement requires weight to shift from one leg to another. Hence, a good balance is a requirement for golfers. Lunges are a single-leg dominant exercise that strengthens leg muscles.

How to do it:

  1. Stand straight and hold a pair of dumbbells at your side.
  2. Take your one leg forward slightly toward the midline of your body.
  3. Lower your body into a lunge position until the back knee is 1-2 inches away from the ground.
  4. Return to the start position by pushing back with your front heel.
  5. Now, do it with your other foot and repeat.

Lawnmower pull

This exercise is an advanced version of the dumbbell row as it trains the muscles of the back. Lawnmower pull also strengthens your leg, shoulders, and core.

How to do it:

  1. Hold a dumbbell on your left side while standing straight with your feet shoulder-width apart.
  2. Perform a squat while rotating your torso to the right and lower the dumbbell to the right foot.
  3. Rotate your torso to the left while standing up and raise the dumbbell closer to your left shoulder.
  4. Repeat it by switching sides.

One arm dumbbell lateral raise

One arm dumbbell lateral raises target deltoids (upper back) that provide power and stability to the shoulders. This exercise also promotes good posture and lowers the chances of injury.

How to do it:

  1. Stand still while holding a dumbbell at your left side with your feet and knees together.
  2. Keep your body still, arms straight, and eyes facing forward. Raise the dumbbell slowly to around your shoulder height.
  3. Pause for a moment and lower down the dumbbell back to its starting position.
  4. Repeat for 10-12 reps, and then repeat with the other arm.

Frequently Asked Questions:

Does my regular fitness workout differ from a golf workout?

Yes, it depends on your regular fitness workout. If it focuses more on posture, upper-lower back exercises (mainly strengthening hamstrings, shoulders, lower back, glutes, etc.), flexibility and strength, it resembles a golf workout.

What is more important, flexibility or strength?

Maintaining a balance between both flexibility and strength is important to stand out on the field. But from a broader view, strength must be your priority.

What should be my routine for golf exercise with dumbbells?

5-days a week is a perfect routine to build strength and stability in your body. Always do your exercises as slow as possible to increase endurance and reduce the chances of error.

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