Personal trainer advice.....?

I'm 54 and have NO rotator cuff in my right arm....and need to get back into shape, muscle wise. I can't do much over shoulder height, esp with any weight. It's all I can do to lift a 32oz cup with water in it to sit it on top of my car roof without dropping it. Any suggestions for exercises I can do to build up biceps and triceps using 3lb, 5lb dumbells and also the rubber tubing with handles on both ends? I need to drop about 30 lbs but can't without building up some muscles. I walk 10k steps a day for now and eat healthy foods only.Personal trainer advice.....?
Anyone can lift weights, but can you do it balancing on a basketball? Get started by standing on one foot:








Do your regular lifts, curls, presses while standing on one foot (and then the other). Breathe.





Notice the leg you stand on. Don't let the arch flatten toward the floor or knee roll inward toward the other leg. Hold knee, ankle, arch inline with your muscles. See Arch Support Is Not From Shoes.








Don't lean back when lifting arms up - a hidden source of back pain. See Change Daily Reaching to Get Ab Exercise and Stop Back and Shoulder Pain.





It reduces exercise to sit, even on a fitness ball. It is more exercise, more functional, and better balance training to stand on one foot than to sit. You sit all day already.





Be safe, be excited about having fun doing functional movement, be happy.


Quick shoulder and triceps stretch, without adding new bad positioning. Use this instead of the usual stretch of pulling elbow overhead with the other hand, which usually results in leaning the head forward and arching the lower back.





Instead:





Stand diagonally in front of a wall.


Raise elbow (the one closest to the wall). Lean arm, armpit, and body against the wall


Breathe. Relax. Smile. Switch sides.


Do not arch the lower back or tighten any part, or it will hurt and not be right or healthy. That would be silly.