Arm Workouts For Seniors and the Elderly

Triceps Kickbacks

Arm workouts for seniors and the elderly like the Triceps Kickback are vital for older adults to maintain upper arm strength.

This will give you more power when using armrests to rise from a chair or bed. The triceps is the muscle that assists in extending your arm when reaching or raising your hand over your head to get something from a high shelf.

Increased arm strength will also help in most of your daily activities including, holding groceries, opening doors, sweeping floors, and lifting your grandchildren!

It is important in this exercise to keep your elbows high during the backward movement. This will assure you optimal training in your triceps by keeping the shoulder still.

Purpose of this exercise

Arm Workouts can strengthen and tone the upper arm. Improves your ability to rise from a chair. Makes reaching to a high shelf easier.

Step 1

Lean over your knee if sitting, or over a chair or table if standing. Hold the weight in your hand.


Step 2

Straighten your elbow behind you as far as comfortable. Return to the start position and repeat 10 times.



Exhale during the backward movement phase. Inhale during the forward movement phase.


Maintain body position. Keep upper arms and elbows stationary. Do not swing the weights. Move at a slow to moderate speed.

Take it up a notch

Arm workouts can be done standing to improve your balance. Increase the weight if you can perform over 20 repetitions.

How to do Triceps Kickbacks

How to do Triceps Kickbacks

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

Resources Check For Safety