Arm Strengthening Exercises: Bicep Exercise


There are few exercises as important as arm exercises. I can always tell when my arms are weak from periods of inactivity. Usually it is when I lift up a gallon of milk. Yes that is 8.56 pounds.  For the average senior, anything over 2 or 3 pounds is heavy to lift.

Here is a great arm exercise to build up those arms and get that strength back. Give the bicep exercise a try. Find a comfortable kitchen chair and some 2 pound weights.

If you can’t find the weights, you can use two small water bottles. Actually, anything that will fit in your hand will do. A book, hammer, paper weight, quart of milk, ceramic dog bowl, (I’m just looking around my kitchen).

When I am at work as a physical therapist, I don’t hesitate to tell seniors to lift things at home. Any kind of lifting motion in the arms works many muscles, including hand muscles, forearm muscles, upper arm muscles, shoulder muscles and back and even neck muscles.

Especially if you stand or sit tall and bring your shoulders back or “pinch your shoulders”. And if the weight is not too heavy, say, 1 or 2 pounds, and you don’t perform the exercises to exhaustion, you can do the exercises every day!

Remember, it only takes a few days to begin getting weaker again.

bucketThink of it like a large bucket with a small dripping leak. It is not hard to fill the bucket with water to the top but gradually the bucket will empty over a few days. That is exactly what your strength is like.

In other words, you have a continual “strength” leak. So do your part and fill up the bucket with bicep exercises! Your body will thank you by saying, “Hey, lifting that milk was no problem at all!

About the author

    Coach Doug

    Doug Schrift is a Physical Therapist, Certified Geriatric Specialist, and senior fitness coach. Doug helps seniors become strong and stable even if they have never exercised before.