Four Effective Arm Exercises to Firm Up Flabby Arms Faster Than Bicep Curls for Those Over 50

Bid farewell to “bat wings” and sculpt more toned arms with these straightforward exercises.

As the years go by, our bodies undergo various natural changes, including the emergence of flabby arms. You know the kind—those wobbly underarms that can be tricky to hide when it’s time to bare arms in sleeveless tops. This flabbiness is a result of aging, where decreased elastin and collagen in the skin, coupled with the loss of lean muscle mass and increased fat storage, play significant roles. As the skin loses its elasticity and muscles diminish, sagging and loss of firmness result in those jiggly arms.

But don’t worry, because we’ve got a solution for you. We consulted with experts who shared four standing arm exercises designed to combat arm jiggle more effectively than standard bicep curls for those over 50.

“Traditional bicep curls often miss the mark when it comes to reducing arm jiggle after fifty, as they mainly target the front of the arm,” explains Eric North, also known as The Happiness Warrior, a wellness speaker, coach, and advocate who is redefining aging with purpose, strength, and emotional vitality. “The ‘jiggle’—or ‘bat wings’—is primarily due to muscle loss and sagging skin on the back of the arm, specifically the triceps muscle. To effectively tone this area, exercises should focus on the triceps, shoulders, and upper back, rather than just isolating the biceps. To put it in perspective, the triceps make up nearly two-thirds of the muscle mass in your arms.”

Where Bicep Curls Fall Short

“Traditional bicep curls often fall short in reducing arm jiggles after fifty because they target the front of the arm, while the ‘jiggle’ (often called ‘bat wings‘) is caused by muscle loss and sagging skin on the back of the arm (triceps muscle),” explains Eric North, The Happiness Warrior—a wellness speaker, coach, and advocate redefining what it means to age with purpose, strength, and emotional vitality. “To effectively firm this area, training must focus on the triceps, shoulders, and upper back, rather than isolating the biceps. To put it in perspective, the triceps muscle comprises almost two-thirds of arm muscle.”

The exercises below are “superior” for those who want to achieve strong, tone arms, as they’re total-body, functional compound movements. They force the stabilizer muscles, back and core to activate, in addition to the arms.

“Unlike seated or isolated movements, standing increases muscle recruitment, calorie burn, and hormonal response, providing greater, more efficient overall strength and toning,” North says.

4 Standing Arm Exercises That Smooth Jiggle

In order to tighten and engage upper-arm jiggle after 50, North recommends choosing exercises that fire up the triceps and shoulders, as these areas tend to sag more than the biceps.

“Prioritize controlled movements, lighter weights, and higher reps to build endurance and muscle tone without straining joints,” he notes.

Tricep Extension

“This exercise tones the shoulders and upper arms,” North tells us.

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 10 to 15 reps.

Tricep Kickbacks

1. Begin by standing tall, holding a dumbbell in each hand.
2. Hinge forward just a bit, keeping your back flat and your core engaged.
3. Keep your upper arms parallel to the ground as you extend the dumbbells behind you.
4. Squeeze your triceps at the top of the movement.
5. Use control as you return to the start position.
6. Perform 3 sets of 12 to 15 reps.

Arm Circles

1. Begin standing tall with your feet hip-width apart.
2. Extend both arms at shoulder level.
3. Make tiny, controlled circles with your arms, slowly increasing the size.
4. Make forward circles, then reverse the direction.
5. Perform arm circles for 2 sets of 45 seconds in each direction.

Hammer Curls to Press

“This engages the bicep, shoulder, and triceps in one motion,” North points out.

1. Stand tall, feet hip-width apart, holding a dumbbell in each hand.
2. Curl the weights to shoulder height.
3. Then, press them overhead.
4. Use control to reverse the motion.
5. Perform 3 sets of 10 to 12 reps.