For those looking to enhance upper-body strength, especially adults over 60, standing exercises provide a more impactful workout than traditional gym machines. These exercises engage several muscle groups simultaneously and demand greater core stability, according to Eric North, also known as The Happiness Warrior. North is a wellness speaker and coach who champions a purposeful, strong, and emotionally vibrant approach to aging. Standing routines not only build strength but also improve posture, balance, and overall functional movement. Thus, we’ve curated four standout standing exercises to elevate your upper-body strength.

“Research indicates that both standing and seated machine exercises can be beneficial,” North notes. “However, incorporating standing exercises into daily life is especially advantageous for those over sixty, as it enhances balance, helps prevent falls, and supports independence.”

Why Standing Workouts Are More Effective Than Gym Machines

Standing workouts engage a broad spectrum of stabilizing muscles by challenging them to work against gravity.

North elaborates, “Machine-based routines typically target specific muscles by directing movement and minimizing the need for stabilization. Standing exercises, on the other hand, promote more practical, everyday strength in the core, glutes, and legs, while machines tend to focus on enhancing the size of the primary mover muscles.”

“Machine-based workouts typically isolate specific muscles by guiding the motion and reducing the need for stabilization,” North points out. “This means standing exercises build more functional, real-world strength in the core, glutes, and legs, whereas machines focus on targeted hypertrophy of the primary mover muscles.”

According to coach Suzanne Siedman, ACSM-certified personal trainer at Retro Fitness, sitting at a machine limits certain areas of the body, therefore minimizing the overall effectiveness of your training session.6254a4d1642c605c54bf1cab17d50f1e

“As we get older, we need to concentrate on conditioning our entire body to prevent things like osteoporosis, arthritis, and other similar conditions,” Siedman stresses.

4 Standing Moves To Build Upper-Body Strength

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Overhead Press

The standing overhead press fires up the triceps and shoulders (deltoids). This compound exercise boosts upper-body endurance and posture. All you need is a set of dumbbells to get started.

1. Begin by standing tall in the middle of a resistance band with your feet hip-width apart.
2. Hold one end of the resistance band in each hand at shoulder level, palms facing forward.
3. Activate your core and maintain a tall chest.
4. Press both hands overhead until your arms are completely extended.
5. Use control as you lower the band back to shoulder height.
6. Perform 3 sets of 6 to 10 reps, adjusting the weights to be challenging yet manageable for the final rep.

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Standing Row

The standing row engages the back and shoulders while improving posture. For this exercise, you can use a resistance band or set of dumbbells. Make sure to keep your elbows close to the sides of your body and squeeze your shoulder blades together.

1. Start by anchoring a resistance band to a sturdy pole at chest level.
2. Stand tall, facing the anchor point.
3. Hold the handles with both hands.
4. Bend your elbows and pull the band toward your chest.
5. Squeeze your shoulder blades together.
6. Extend your arms back to the start position.
7. Perform 3 sets of 6 to 10 reps.

Pushup

The pushup may seem simple, but it’s a mighty test when it comes to upper-body strength and fitness. It recruits shoulders, triceps, and pecs. The best part? You only need your body weight to perform this workout.

1. Start with a high plank with your hands under your shoulders and your body forming a straight line from head to heels.
2. Bend your elbows and lower your chest toward the floor.
3. Maintain a long, straight body as you descend.
4. Press back up, straightening your arms to assume a high plank once again.
5. Perform 3 sets of as many reps as possible (AMRAP), or 3 sets of 6 to 10 reps if the full movement is too challenging. Modified variations like knee pushups can be performed as well.

Standing Dumbbell Chest Fly

“This exercise strengthens the back muscles while also supporting posture,” Siedman tells us. It’s a stellar upper-body move that doesn’t require a workout bench—just dumbbells and your body!

1. Begin by standing tall with your feet hip–distance apart and a slight bend in your knees.
2. Hold a dumbbell in each hand, palms facing each other, and lengthen your arms slightly in front of you at chest level.
3. With a soft bend in your elbows, gradually open your arms out to the sides until you feel a solid stretch in your chest.
4. Use control as you bring the dumbbells back together in front of you, squeezing your chest muscles.
5. Perform 3 sets of 10 reps.