Shoulder strength can decline faster than you’d like after 60. As you get older, even reaching overhead to grab an item from the cabinet can be a struggle. I’ve worked with many clients over the years who thought that machine exercises were the best option to rebuild shoulder strength. In reality, if you pick the right exercises, I recommend most clients reach for a pair of dumbbells and exercise bands.

One drawback of using seated machine exercises is that the movement takes place in a fixed pathway. Life rarely presents you with fixed pathways. We rarely grab and move completely stable objects. You need to be able to lift, grab them or move boxes, tables, chairs and other free weights.

Another drawback with machines is the seated position. When you stay seated you don’t build the same level of core stability as you would standing up. It’s too easy to press the torso against the back pad to help assist with lifting the weight. This allows you to arch your lower back and creates excessive spinal tension. Standing exercises force your whole upper body to work together, including your core. You have to prevent your torso from twisting and arching instead of relying on a back rest to do the work for you.

You won’t need extremely heavy weights to get them most out of this workout. Just pick a set of weights you can comfortably do 12-15 reps with. Complete 3 sets per exercise before moving on to the next one. These exercises all require you to stand, and you’ll strengthen the shoulder from all directions. If you start to feel any sharp pain with any of these movements, stop immediately. You can modify any of these moves by using a lighter weight, shorter range of motion, or by skipping the exercise and moving on to the next one.

Standing Dumbbell Shoulder Press

The standing shoulder press is the most commonly used pressing movement, and for good reason. This trains the shoulders and triceps and directly translates to lifting any weight overhead.

The benefit of using two dumbbells is you can strengthen both shoulders equally. Usually one side will be stronger than the other, but (unlike the machine press), you can’t overcompensate by lifting more with the stronger arm.

Begin with the dumbbells at shoulder height and press them straight overhead. Make sure your lower back doesn’t arch. Engage your abs. You also want to make sure you’re not pushing the weights forward as they travel up. When the weights are overhead, they should be directly above your shoulders instead of in front of your body. If you notice the weight drifting forward, stop, grab a lighter set of weights, and work on your technique. Complete 8-10 reps.

How to Do It

• Stand with feet about shoulder-width apart
• Hold a dumbbell in each hand at shoulder height
• Brace your core and keep your chest tall
• Press the dumbbells overhead with control
• Avoid leaning backward as the weights rise
• Lower slowly to shoulder height and repeat.

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Standing Dumbbell Lateral Raise

The standing lateral raise strengthens your medial deltoid head, the muscles on the side of your shoulder. The biggest mistake I see with most people when they do this move is using too much momentum. Make sure to control the entire raise and the descent too.

You’re going to use a much lighter weight for this than you would for the dumbbell press. I like using this move for my clients over 60 because you don’t need a lot of weight to get great results. Do 12-15 reps.

How to Do It

• Stand tall holding light dumbbells at your sides
• Keep a slight bend in your elbows
• Brace your abdomen and keep your torso still
• Raise the dumbbells outward toward shoulder height
• Pause briefly at the top
• Lower slowly without swinging.

Standing Resistance-Band Row

Strong shoulders are supported by a strong upper back. If your upper back is weak, it forces the shoulder forward into an unprotected position. This is why, for strong shoulders, it’s important to also work on your upper back.

Anchor a resistance band in front of you. If you don’t have a wall anchor you can step on the band to secure it. Pull the handles towards your chest. You could also do this exercise with dumbbells as well, but you’re going to need much heavier dumbbells than in the lateral raise or the overhead press. I often find that clients should be able to pull about twice as much weight as they can press.

How to Do It

• Secure a resistance band around a sturdy anchor
• Stand facing the anchor with an end in each hand
• Step backward until the band has tension
• Keep your chest tall and core braced
• Pull your elbows backward alongside your body
• Squeeze your shoulder blades, then return slowly.

RELATED: 5 Couch Exercises That Flatten Belly Sag Faster Than Crunches After 60

Standing Resistance-Band External Rotation

One of the best ways to maintain healthy shoulders after sixty is to work your shoulder rotator cuff muscles. External rotators help stabilize your shoulder when you’re pressing overhead and help reinforce the integrity of your shoulder joint.

Anchor a band about waist height and stand sideways. You could also do these two arms at a time with a therapy band. Instead of anchoring the band, you just hold the band in front of you and pull both arms apart at the same time. Of all the exercises on this list, you’re going to want the lightest weight for this movement.

How to Do It

• Anchor a light resistance band around waist height
• Stand sideways to the anchor
• Bend your working elbow to about 90 degrees
• Keep the upper arm close to your side
• Rotate the forearm outward against the band
• Return slowly and repeat before switching sides.

RELATED: If You Can Do This Standing Position for 2 Minutes After 65, Your Leg Strength Is Top-Tier

Standing Bent-Over Dumbbell Reverse Fly

Our final exercise works the rear deltoids and the upper back. These muscles rarely get worked in the overhead press, so it’s important to isolate them directly as well.

The rear delts are also responsible for keeping your shoulder blades pulled back and down in the correct position, so it’s important to strengthen them as you get older. Make sure as you lean forward that you keep your core engaged. You can even do these one arm at a time and hold on to a wall if you need the extra stability.

How to Do It

• Hold a light dumbbell in each hand
• Stand with feet about hip-width apart
• Push your hips backward and lean forward
• Keep your spine neutral and core braced
• Raise both arms outward with a slight elbow bend
• Lower the dumbbells slowly and repeat

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