Graphic of 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

Sit in a chair with armrests. Lean slightly forward, keeping your back and shoulders straight. Hold onto the arms of the chair. Your hands should be level with the trunk of your body, or slightly farther forward. Place your feet slightly under the chair, with your heels off the ground and the weight of your feet and legs resting on your toes and the balls of your feet. Slowly lift yourself up, using your arms, as high as you can. 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. Slowly lower yourself back down. Repeat 8 to 15 times. Rest; repeat another 8 to 15 times.

Summary:

  1. Sit in chair with armrests.
  2. Lean slightly forward, back and shoulders straight.
  3. Grasp arms of chair.
  4. Tuck feet slightly under chair, weight on toes.
  5. Slowly push body off of chair using arms, not legs.
  6. Slowly lower down to starting position.