Share and Follow
As we age, noticing some sag in our arms is a common experience. After the age of 30, individuals can lose between 3% and 8% of their lean muscle mass each decade, which underscores the importance of regular resistance training. Fortunately, achieving stronger and more toned arms is simpler than it seems. We consulted a fitness expert who recommends five standing exercises that are more effective than dumbbells for firming sagging arms after age 45. So, set aside those dumbbells and reach for a resistance band and a kettlebell instead!
Why should you focus on arm training? According to Karen Ann Canham, CEO and founder of Karen Ann Wellness, hormonal changes after 45, such as decreases in testosterone and estrogen, contribute to natural muscle loss and reduced skin elasticity.
“This phenomenon, called sarcopenia, can particularly weaken the triceps, the area under the arms, leading to looser skin,” Canham explains. “A decline in collagen production also affects the skin’s firmness, while a slower metabolism and decreased physical activity can lead to more fat accumulating in the upper arms. As we age, muscle fibers shrink, collagen levels drop, and circulation decreases, which diminishes tone and tightness, especially in the triceps and shoulders.”
Resistance training is crucial for combating sagging skin, even without traditional dumbbells. It helps boost collagen production and rebuild lean muscle mass.
Resistance training is the key to reversing sagging skin—even without using standard dumbbells—to rev up collagen and rebuild lean muscle.
5 Standing Exercises That Firm Sagging Arms
“These standing moves engage multiple muscle groups, improve posture, and tighten the arms through controlled resistance—offering better tone and functional strength than isolated dumbbell curls,” Canham notes.
Perform the below circuit 3 to 4 times a week, resting for 30 seconds between each set.
Band Tricep Kickbacks
- Anchor a resistance band under your feet.
- Hold onto one end of the band in each hand, palms facing inward.
- Hinge a bit forward at the hips, maintaining a flat back and elbows tucked closed to the sides of your body.
- Extend your arms straight back, squeezing your triceps at the top of the movement.
- Use control to return to the start position.
- Perform 2 to 3 sets of 12 reps.
Band Overhead Press
- Stand in the middle of a resistance band, feet hip-width apart.
- Hold one end of the band in each hand at shoulder level, palms facing forward.
- Activate your core and maintain a tall chest.
- Press both hands overhead until your arms are completely extended.
- Use control as you lower the bands back to shoulder height.
- Perform 2 sets of 10 reps.
Kettlebell Halos
- Stand tall, feet hip-width apart.
- Hold a kettlebell at your right hip.
- Maintain a soft bend in the knees.
- Gradually bring the kettlebell up toward your opposite shoulder, then “halo” it around the back of your head.
- The kettlebell should end at your left hip.
- Complete 2 sets of 8 to 10 rotations in each direction.
Cable Straight-Arm Pulldown
- Attach a straight bar or rope to a high pulley on the cable machine.
- Stand facing the machine, feet hip-width apart, and grab the bar using an overhand grip.
- Your arms should be completely extended in front of you, slightly ahead of your thighs.
- Activate your core and slightly bend your knees.
- Use control to pull the bar down with straight arms until it reaches your thighs.
- Gradually return the bar to the start position.
- Perform 2 to 3 sets of 12 reps.
Standing Arm Circles with Resistance Band
- Stand at the center of a resistance band, feet hip-width apart, holding one end in each hand.
- Extend your arms out to the sides at shoulder level, slightly bending the elbows.
- Make tiny forward circles with your arms.
- Perform 2 sets of 30 seconds.
