9 Exercises for Upper-Body Strength as You Age

Dumbbell Chest Press

Compared to barbell benching, dumbbell chest presses target your pecs, shoulders, and triceps with a smooth and comfortable range of motion.

Seated Row

If you have a history of injuries or other musculoskeletal concerns, the seated row is an excellent alternative to barbell and dumbbell rows, while both are viable possibilities.

Dumbbell Shoulder Press

The shoulder press is the next exercise in our list of upper-body strength exercises for older people. This maneuver is essential for maintaining your capacity to reach for objects in high places or place them back on a shelf.

Lat Pulldowns

The pulldown motion must be practiced to maintain a strong upper body. Pulldowns primarily target the latissimus dorsi, which is essential for spinal stability.

Dumbbell Fly

Dumbbell pec flies, often considered a bodybuilding exercise, can be beneficial for preserving chest mobility while simultaneously developing your pectoral muscles.

Dumbbell Bicep Curls

Biceps are important arm muscles that help stabilize your elbows and wrists and contribute to the typical beefy arms image. To maximize your gains, go slowly during the decreasing phase.

Triceps Rope Extensions

The triceps are the opposing muscles to the biceps on the back of your arms. They are also crucial for elbow stability, shoulder stability, and overhead reaching.

Cable Reverse Fly

Regarding a solid upper body, it's critical not to overlook the posterior shoulder. To target this area, some people use cable machines to perform reverse flies, also known as rear delt rows.

Tricep Dips

Tricep dips round out our top-recommended exercises for aging upper-body strength. This workout works the chest, shoulders, and triceps in a downward pressing motion.