Move · Videos · Strength · 30 min

Upper-Body and Core Weights Routine for Seniors

Upper-Body and Core Weights Routine for Seniors — video by Jenny McClendon Play · 29:36

Video by Jenny McClendon on YouTube · Open on YouTube

A licensed physical therapist takes seniors and beginners through two sets of about 15 for each upper-body area: upper back, triceps, biceps and shoulders (with rotator cuff work), then side bends and weighted twists for the core, and a stretch. Soup cans work as weights.

  • 30 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells, chair

Good forHealthy ageing

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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up: shoulder rolls, side neck tilts, then arm reaches, chest openers and twists. 0:18
  2. Upright rows: feet together, overhand grip, lift the weights up the front of your body; 15 reps. 2:17
  3. Bent-over row: lean on the chair with one hand, other arm straight down, lift the elbow up and lower; 15. 3:09
  4. Set 2: upright rows, then bent-over rows with the other arm; keep a loose grip on the weights. 3:57
  5. Overhead triceps extension: right arm up, lower the weight behind your head and press up, elbow high. 5:40
  6. Triceps kick-back: elbow back by your side, push the weight back with control, not a swing. 6:31
  7. Left arm: overhead extensions, then kick-backs; both can be done sitting if standing is too much. 7:18
  8. Biceps curls with elbows by your sides, then hammer curls with palms facing in; 15 each, breathing out as you lift. 8:56
  9. Set 2: biceps curls and hammer curls again; sit down and keep the arms moving if you need a break. 11:07
  10. Lateral raises with palms down, then overhead presses one arm at a time, palms in, lowering slowly. 13:11
  11. Rotator cuff: elbows tucked to your ribs, open the weights out and in; then 'open the coat' with elbows higher. 17:49
  12. Side bends: feet a little wider than shoulders, lean straight to the side and come back up; 15 each side. 21:58
  13. Seated Russian twist: lean back slightly, weights together, turn to each side; then repeat both core moves. 23:32
  14. Stretches: neck to each side, round your upper back, squeeze your shoulder blades, then a forward fold. 27:25

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep a loose grip on the weights and breathe out as you lift
  • Lower the weight slowly instead of letting it flop down
  • Stay seated if standing is too much, or work one arm at a time to make it easier

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadupright rows, raises, overhead presses, rotations
  • Elbows takes loadtriceps extensions, kickbacks, curls
  • Lower back takes loadweighted seated twists, side bends, bent-over rows
  • Wrists & hands movesholding hand weights
  • Upper back movesupright and bent-over rows, back stretches
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Stay seated, work one arm at a time, or drop the weights

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Jenny McClendon; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety