Arm Training for Seniors and the Elderly

Diagonal Shoulder Raise Inward

Arm training exercise for seniors and the elderly like the Diagonal  shoulder raise, will strengthen your upper arm, shoulder and back. This type of exercise can help with upper body dressing like putting on a coat or shirt.

Taking time to work on this movement is important in maintaining strong upper body strength which will greatly help in performing your daily activities like lifting grocery bags, opening doors and windows, and putting plates back in the cupboard.

These diagonal exercises are excellent all around shoulder strengtheners. Working in a diagonal plane strengthens all the muscles in the shoulder and upper arm in a very functional manner. This is a great exercise to do if you have a lot of reaching to do in the kitchen.

Purpose of this exercise

Build the strength in your upper arm and back. Increase the mobility of your shoulder for better arm swing while walking. Add to your ability to reach overhead.

Step 1

Sit or stand with weight in your hand at your side. Hold palm outward.


Step 2

With palm forward, lift your arm up and across your body to the opposite shoulder. Bend the elbow as you bring the arm up and face the palm inward. Return to the starting position and repeat 10 times.



Inhale during the upward movement phase. Exhale during the downward movement phase.


Keep breathing during this exercise. Move at a slow to moderate pace without momentum. If it is painful during the final part of the movement, only exercise in the pain free range.

Take it up a notch

Try arm training exercises standing to work on your balance. Use a heavier weight if you can do more than 20 repetitions comfortably.

How to do Diagonal Shoulder Raise (Inward)

How to do Diagonal Shoulder Raise (Inward)

More Upper Body Strengthening

1. Bicep Curls

2. Overhead Elbow Extension

3. Triceps Kickbacks

4. Diagonal Inward Shoulder Raise

5.Diagonal Outward Shoulder Raise

6. Shoulder Rolls

7. Overhead Press

8. Shoulder Press Lying Down

9. Upright Rows

10. Bent Over Rows

11. Side Shoulder Raises

12. Elbow Side Extensions

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