Bicep curls are a well-known exercise for enhancing the strength and size of the upper arms. However, if you’re over 45 and struggling with arm jiggle, there are four standing exercises that can help you achieve your goals more efficiently. According to Matt Bandelier, director of business development at Eden Health Club, the issue of arm jiggle extends beyond just the biceps, which is a common misunderstanding among gym enthusiasts.

“When dealing with loose skin and muscle loss in the back of the arms after the age of 45, the primary focus should be on triceps atrophy,” Bandelier advises. “The triceps make up two-thirds of your arm’s total weight, so targeting this area first is key to seeing rapid results. As you age, the resilience of connective tissues and the efficiency of your nervous system decline, making it essential to engage in exercises that target multiple muscle groups. Standing exercises are particularly effective as they engage not only the arm muscles but also the core and postural muscles, leading to faster results.”

The following standing exercises are designed to be both efficient and functional, offering quicker results than isolated movements by requiring full-body coordination.

4 Standing Exercises That Firm Arm Jiggle

“Achieving firm arms after 45 isn’t about just pumping iron with curls; it’s about building genuine, functional arm strength,” Bandelier emphasizes.

“That’s how your firm arm jiggle after 45—not by chasing the pump with curls, but by building real, functional arm strength,” Bandelier says.

Standing Hammer Curls

Hammer curls activate your brachialis and brachioradialis—muscles responsible for arm thickness and definition.

“These muscles are often undertrained, and here’s the thing: the brachialis sits underneath your biceps. When it grows, it pushes your biceps up, creating a more visible arm peak and overall fullness. For arm jiggle, this matters because loose skin looks tighter when the muscle underneath is thicker,” Bandelier tells us. “Standing hammer curls also engage your core for stability and allow you to use heavier weights than you would seated, which drives faster muscle adaptation after 45.”

1. Stand tall, feet hip-width apart, holding a dumbbell in each hand at your side with a neutral grip.
2. Make sure your elbows stay locked to your ribs as you curl the dumbbells up.
3. Stop once your forearms are vertical or just past.
4. Slowly lower.
5. Perform 3 sets of 12 to 15 reps with 90 seconds of rest.

Standing Overhead Tricep Extension

“This is the heavy hitter for arm jiggle because it directly targets your triceps, which are the primary muscle responsible for the back-of-arm looseness,” Bandelier says. “Overhead positioning creates maximum tension through the full range of motion, and the standing position requires core engagement to stabilize the weight overhead. This exercise demands serious stability from your shoulders and core, which means extra metabolic demand and faster results.”

1. Stand tall, feet hip-width apart, holding a dumbbell with both hands.
2. Lift the weight overhead.
3. Keep your elbows close to your ears as you slowly lower the dumbbell toward the back of your head, feeling the stretch in your triceps.
4. Use control to press the weight back overhead.
5. Perform 3 sets of 12 to 15 reps with 90 seconds of rest.

Standing Single-Arm Dumbbell Rows

“Rowing movements are underutilized for arm toning, but they’re incredibly effective. Single-arm rows engage your biceps as a secondary muscle while heavily recruiting your back, which improves posture and shoulder stability. They also create unilateral core demand; your core has to prevent rotation while you’re rowing, which builds serious functional strength,” Bandelier explains. “For arm jiggle specifically, rows tighten the entire arm and upper back region. They improve shoulder posture, which makes your arms look leaner automatically.”

1. Stand tall, feet hip-width apart, holding a dumbbell in each hand in front of you.
2. Hinge at the hips until your torso is parallel to the ground.
3. Maintain a flat back and soft knees.
4. Allow the weights to lower with your arms completely extended.
5. Row the dumbbells up toward your torso.
6. Lower to the start position with control.
7. Perform 3 sets of 12 to 15 reps on each arm with 60 seconds of rest.

Standing Close-Grip Tricep Pressdown

“This movement targets the lateral and medial heads of your triceps with high volume and lower joint stress,” Bandelier points out. “The standing position forces core engagement, and the band provides constant tension through the entire range of motion; there’s no ‘easy’ part of the movement like there is with free weights. For tightening arm jiggle fast, high-rep tricep work is essential because it fatigues the muscle fibers through metabolic stress, which drives rapid adaptation.”

1. Begin by attaching a resistance band to a cable machine or pull-up bar at chest level.
2. Stand facing the attachment point and take hold of the band with a close grip.
3. Step back just a bit to create tension on the band.
4. Engage your core.
5. Press the band down by extending your elbows, driving until both arms are almost straight.
6. Use control to return to the start position.
7. Complete 3 sets of 15 to 20 reps with 60 seconds of rest.