Seated Upper Body Workout for Seniors Using Weights

Seated Shoulder Press

The first exercise is a seated dumbbell shoulder press.  This strengthens your shoulder muscles, particularly your deltoids.

Here's how to do the seated shoulder press exercise:

1. Sit back in the chair to support your lower back.
2. Hold a dumbbell in each hand at shoulder height.
3. Press the dumbbells overhead, keeping your forearms vertical and elbows slightly forward.
4. Slowly lower the dumbbells back to shoulder height.
5. Repeat 10 times.

Seated Bent-Over Row

The next exercise is a seated bent over row.  This exercise works the muscles in your upper back: your trapezius, rhomboids, and latissimus dorsi.

Here's how to do the seated bent over row:

1. Lean forward with your chest near your knees, letting the dumbbells hang at your sides.
2. Squeeze your shoulder blades together to initiate the movement, then lift your elbows using your back muscles.
3. Avoid pulling the dumbbells too far behind your body.
4. Repeat 10 times.

Seated Lateral Raises

This exercise targets the lateral deltoid.

To do seated lateral raises:

1. Lift the dumbbells out to the sides to shoulder level with your palms facing down.
2. Avoid raising your arms too high to prevent shoulder strain.
3. Repeat 10 times.

Seated Front Raises

Front raises work the anterior deltoid.

To do seated front raises:

1. Raise the dumbbells slightly out to the sides of your body—not straight forward or to the side—until shoulder height.
2. Lower back down and repeat 10 times.

Seated Bent-Over Lateral Raises

The seated bent-over lateral raise targets the back part of the shoulder, the posterior deltoid.

To do the exercise:

1. Sit and lean forward slightly, holding the dumbbells.
2. Lift them out to the sides with straight elbows, targeting the back of the shoulders.
3. Repeat 10 times.

Seated Biceps Curls

This exercise focuses on your biceps brachii muscles, which function to bend your elbows.

To do the exercise:

1. Move forward in the chair to allow space for your elbows.
2. Hold a dumbbell in each hand hanging to the side of your legs.
3. Curl the dumbbell toward your shoulders, and lower back down.
4. Repeat 10 times.

Seated Overhead Triceps Extension

This last exercise works on the triceps brachii, which function to straighten your elbow.

To do the exercise:

1. Hold one dumbbell with both hands, gripping around the bell on the end.
2. Straighten your elbows to raise the dumbbell overhead.
3. Then bend your elbows to lower the dumbbell behind your head.
4. Straighten your arms to return to the starting position.
5. Repeat 10 times.

How Many Rounds to Do?

For beginners, one round of these exercises may be enough. More advanced individuals can do two or three rounds, based on your fitness level.

What About Chest Exercises?

Chest exercises require pressing against gravity, which can’t be done seated vertically.

Try push-ups on a bed or other surface to work your chest.

Watch this video to learn how to do push ups correctly.