I work with seniors who struggle to get down on the floor, so I use this standing routine to help them strengthen their upper-body muscles safely

I work with a lot of clients over 65 who are brand new to exercise.

While I often start my beginners with moves like push-ups and overhead presses, seniors sometimes find these moves too challenging.

So instead of getting on the floor or pulling out a pair of dumbbells, I introduce them to these three upper-body exercises instead.

They strengthen and condition important muscle groups in the arms, shoulders, and back using just a resistance band.

You don’t have to be a senior to do them—they’re great for beginners of all ages.

How to do the exercises

You’ll need a moderately-strong resistance band for these exercises, along with a solid anchor point (like a stair railing).

Remember to check in with your doctor before starting any new physical activity.

The exercises are:

1. Banded row: 3 x 10-15
2. Banded pull-apart: 3 x 10-15
3. Shoulder external rotation: 3 x 10-15 each side

1. Banded row

Banded Rows - YouTube

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Sets: 3 Reps: 10-15

• Stand and loop the resistance band around an anchor point.
• Hold onto the ends of the bands at chest height with your arms extended, and step back from the anchor point until the band is taut.
• Squeeze your shoulder blades together, then pull the ends of the band toward you, bending your elbows and drawing them past your torso.
• Extend your arms with control back to the start.

2. Banded pull-apart

Band Pull-Apart Exercise | Onnit Tutorials - YouTube

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Sets: 3 Reps: 10-15

• Stand holding the ends of a resistance band at chest height, with your arms extended forward.
• Squeeze your shoulder blades together, then, keeping your arms straight throughout, pull the ends of the band out to the sides, working against the increased tension in the band.
• Reverse the movement back to the start, moving with control.

Trainer tip: The closer together your hands are positioned on the band, the harder the exercise will be.

3. Shoulder external rotation

Banded Shoulder External Rotation | Band | Strength and Conditioning Exercises - YouTube

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Sets: 3 Reps: 10-15 each side

• Loop the resistance band around an anchor point, stand with left side on to the anchor point and hold both ends of the resistance band in your right hand.
• Sidestep to the right away from the anchor point until the band is taut.
• Engage your core and bend your elbow to 90°, keeping your elbow pinned to your side.
• Pull the band out to the right side of your body, without letting your elbow drift away from your side.
• Slowly bring the band back in front of you.
• Do all your reps on one side, then switch sides.