Exercise: A Guide from the National Institute On Aging

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Alternative "Dip" Exercise For Back of Upper Arm:


Illustration of the Alternative 'Dip' Exercise For Back of Upper Arm exercise

  Illustration part 2 of the Alternative Dip Exercise for Back of Upper Arm Exercise

This pushing motion will strengthen your arm muscles even if you aren't yet able to lift yourself up off of the chair. Don't use your legs or feet for assistance, or use them as little as possible.
  1. Sit in chair with armrests.
  2. Lean slightly forward, keep your back and shoulders straight.
  3. Grasp arms of chair. Your hands should be level with trunk of body or slightly farther forward.
  4. Tuck feet slightly under chair, heels off the ground, weight on toes and balls of feet.
  5. Slowly push body off of chair using arms, not legs.
  6. Slowly lower back down to starting position. Pause.
  7. Repeat 8 to 15 times.
  8. Rest; then do another set of 8 to 15 repetitions.