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Upper Arm Exercises For Seniors And The Elderly

Upright Rows

Upper arm exercises for seniors and the elderly, like the upright rows below, will give you the power and strength to perform your daily activities to your fullest.

This exercise will strengthen your upper arms and back and improve your ability to lift that gallon of milk and pull up those darn dandelion weeds!

When performing this exercise it is best to stand up in order to avoid hitting your lap when the weights are lowered. Standing gives you more freedom of movement for a greater range of motion. Give it a try!

Purpose of this exercise

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

Step 1

Stand with weights in hand in front of hips. Feet are shoulder width apart.


Step 2

Lift the weight upward toward your chin, bending your elbows. Return to the starting position and repeat 10 times



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


Do not arch the back.Keep your shoulders down. Breathe out when lifting upward. This exercise is better performed when standing.

Take it up a notch

Try upper arm exercises standing with one foot in front of the other. Switch to an elastic band. Move up to a heavier weight when you can perform more than 20 repetitions.

How to do Upright Rows

How to do Upright Rows

More Upper Body Strengthening

FIRST: Make sure to sign up for my Eldergym® Senior Fitness Newsletter to make the most of these exercises and receive my free 4 week exercise program!

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.

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