Shoulder Muscle Workout For Seniors And The Elderly; Elbow Side Extensions

Watch these Upper body strengthening exercise videos

Make sure to download my FREE ebook to begin your 4 week senior exercise program using all these great exercises!

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1. Bicep Curls

  • Strengthens the upper part of your arm with elbow exercises.
  • Will make lifting activities easier.

2. Overhead Elbow Extension

  • Strengthens your upper arm muscles with this arm workout.
  • Improves your ability to lift your arms above your shoulders when reaching high to a shelf.

3. Triceps Kickbacks

  • Strengthening and toning arm workouts.
  • Improves your ability to rise from a chair.
  • Makes reaching to a high shelf easier.

4. Diagonal Inward Shoulder Raise

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

5.Diagonal Outward Shoulder Raise

  • Strengthens the upper arm, back and shoulders with arm toning.
  • Improves your shoulder mobility.
  • Increases your ability to comfortably reach overhead.

6. Shoulder Rolls

  • Improves the mobility with shoulder shrug.
  • Stabilizes your shoulder blades for heavier lifting.

7. Overhead Press

  • Improve the ability to safely reach overhead
  • Stabilizes the back muscles shoulder rehab exercises.
  • Increases the mobility of the shoulder joint.

8. Shoulder Press Lying Down

  • Improve the mobility of your shoulder and chest with shoulder rehabilitation exercises.
  • Increase your strength when reaching forward or lifting with two hands.

9. Upright Rows

  • Increase the strength in your upper arms and back with upper arm exercises.
  • Improve your ability to lift heavier objects around the house.
  • Assist in the mobility of your shoulder and elbow joints.

10. Bent Over Rows

  • Strengthens your upper arm and back with shoulder workout.
  • Improves your ability to pull and lift.
  • Increase shoulder range of motion.

11. Side Shoulder Raises

  • Strengthen your upper arms, shoulders and chest with these best shoulder exercises.
  • Improve your daily activities like opening doors or pushing a shopping cart.

12. Elbow Side Extensions

  • Help strengthen your upper arm and shoulders with shoulder muscle workout.
  • Improve your ability to grip and pull as in opening a stuck refrigerator, moving a chair to vacuum, or opening a sliding glass door.

Make sure to download my FREE ebook to begin your 4 week senior exercise program using all these great exercises!

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Elbow Side Extensions

Shoulder muscle workout exercises for seniors and the elderly like elbow side extensions will add strength to your upper arm and back.

This can improve your steering wheel grip when driving, endurance when polishing the silver, arm strength when gardening.

This is a great exercise to perform either standing or sitting.

In both cases make sure you are standing or sitting with a straight spine. Bring your shoulders back and lift the ribs.

Try to perform these exercises in a controlled manner, slowly bringing the arms apart and then together.

Purpose of this exercise

  • Help strengthen your upper arm and shoulders.
  • Improve your ability to grip and pull as in opening a stuck refrigerator, moving a chair to vacuum,  or opening a sliding glass door.

How to do it:

Step 1

Elbow Side extensions start

  • Begin with feet shoulder width apart, feet flat on the floor.
  • Holding weights in hands, elbows bent, palms inward on chest.

Step 2

Elbow side extensions end

  • Straighten arms to the sides.
  • Return to the starting position and repeat 10 times.


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


  • Keep torso erect and head facing straight forward..
  • Exhale as you bring your arms out to the side.
  • Maintain  your elbows at chest level.

Take it up a notch:

  • Place one foot in front of the other.
  • Lunge forward with one leg as you bring the weights out to the side.

  • Krishanmurty says:

    good quite convenient

  • Gail katz says:

    HI Doug,
    Just found your website and hoping against hope that your exercises are safe for osteoporosis. I was just diagnosed with lumbar osteo. In my 60’s, I’ve worked out hard core since age 25 or so. Cardio and free weights mainly. I can figure out the cardio part but having a very hard time developing a resistance and strengthening program, using weights and bands, etc. Don’t belong to a gym, so no machines at this point.
    I’ve read that upright rows and side arm raises (for shoulders) with weights are contraindicated for osteoporosis. Is this true?
    Thanks for any feedback. I already do many of your exercises and would sure like to continue as well as adding on many of your others. Very confusing and frustrating time right now.
    Love this site.

    • Douglas Schrift says:

      Yes, generally you want to use all your major muscle groups during the week at your exercise sessions. With shoulder exercises, if you have osteoporosis, or even just if you are older, try not to hold the weight far from your body unless it is light like 2 pounds. This will help you avoid any shoulder injuries especially to the rotator cuff.

      • gail katz says:

        Thanks, Doug!! As noted in my question, I do have spinal osteoporosis so will add and highlight your comments to my *notes*! As well, will be folding in some of your exercises to add to my repertoire! Appreciate the response and awesome info. Take care.

  • Irena says:

    Thanks for the free e-book. I do my exercises at home and it is great to have such a list of them

  • JOAN says:

    Just what I’ve been looking for. Have mild COPD & asthma. Need to strengthen lungs.

  • vonnie evans says:

    I have Ra & osteo also. May be hard for me to do so many. Any sugestions. I know it would be benificial for me to do this with Ra & osteo..

  • Carla says:

    Wonderful information! I’m 69, have finally admitted to myself how sedentary I am and how much I need this kind of workout, and just started using some of these exercises yesterday and doing between four and eight reps of each as that’s all I can manage because that’s how limitd I’ve become. Thank you and bless you for being so generous and putting these workouts out there for free so regardless of the financial limitations so many retirees have, we can all get more fit and healthier as we age.

    • Doug Schrift says:

      That is just great! Activity and especially exercise is really the magic pill to allow us to age well. Good luck.

  • John says:

    Good stuff! I may give it a try if I can find the discipline.


    I’ soo happy I found this sight.It is so packed full of information and great exercise for seniors and elderly.It also teaches you the proper breathing technique and the proper way to do the exercise.It is so helpful. I plan to do them on a regular basis.

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