I've been coaching my 72-year-old dad like he's 30: here's the one exercise that moves the needle most for upper-body strength and mobility

For the past three years, the writer has been training his 72-year-old father using a variety of exercises, with a consistent routine that includes two mobility sessions per week and weekly weightlifting. One exercise that has remained in his upper-body routine is called the martini glass. This exercise can be performed using a pole, light barbell, broomstick, or resistance band, and can be adapted in terms of tempo, reps, and sets to suit individual needs.

The exercise mimics the shape of a martini glass, with the arms forming a Y-shape and the torso elongated and upright. It tests both upper-body mobility and, when loaded, strength. To execute the martini glass, stand tall with a core-engaged position, shoulders drawn down, and ribcage tucked. Hold the bar overhead with an overhand grip slightly wider than shoulder-width apart, focusing on pinching the shoulder blades together.

Bend your elbows and draw them down toward your hips while lowering the bar down your back, pausing at the bottom before pressing upward to the starting position. Perform 6-8 controlled reps and 2-3 sets. Common mistakes include thrusting the hips forward and flaring the ribs, which can arch the lower back. To maintain proper form, keep everything tucked in and initiate the movement with the shoulders, arms, and upper back and chest.

The exercise can be performed on a bar, with wider or narrower grips depending on shoulder tightness, or with a resistance band, focusing on pulling it apart like snapping it. Progressions include balancing the bar in the palms without gripping it, leading to better range of motion, looser shoulders, and more stability and control in overhead positions.