Shoulder Workout For Seniors And The Elderly

Bent Over Rows

Shoulder workout exercises for seniors and the elderly, like bent over rows, will help your upper arm and shoulder regain the strength you need to perform your daily activities.

Lifting a bag a sugar, emptying the trash, opening a stubborn refrigerator door or unclogging the sink! The exercise below will strengthen your chest and upper arm in order to perform lifting activities more easily.

Lifting things is certainly one of the least liked activities we do around the house, especially when we are cleaning up after a party or meal. Try these lifting exercises and watch your power grow!

Purpose of this exercise

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

Step 1

If standing, lean over a table. If sitting, lean over your knee. Hold the weight in one arm while supporting yourself on the table or knee with the other arm.


Step 2

Lift your arm up, raising the elbow to shoulder height. Return to the starting position and repeat 10 times.



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


Pull weight up toward the chest. Keep upper arm and elbow next to ribs.Keep back and shoulders even. Maintain body position. Exhale during the upward phase. Inhale during the downward movement phase.

Take it up a notch

Increase the weight if you can perform more than 20 reps. Lower your back and shoulders until they are parallel to the floor. Touch the weight to outer chest and rib cage.

How to do Bent Over Rows

How to do Bent Over Rows

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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