This list of the best bodyweight exercises for seniors to rebuild strength and stamina wraps up with the seated row. Seated rowing is a low-impact exercise that targets the muscles in your upper back, shoulders, and arms while also improving mobility in your shoulders and thoracic spine. This exercise can be performed while sitting in a chair using a resistance band or cable machine.
Sit comfortably in a chair with your feet flat on the floor and your back straight. Hold onto the ends of a resistance band or cable machine handles with your arms extended in front of you. Pull the band or handles toward your body, bending your elbows and squeezing your shoulder blades together. Slowly return to the starting position, straightening your arms and extending them in front of you. Aim for two to three sets of 10 to 15 repetitions.