Resistance bands are a fantastic tool for keeping your arm muscles under constant tension, providing an effective workout.

For those over 50, incorporating dumbbell workouts into your routine is an excellent way to tone your arms and develop lean muscle. Dumbbells help strengthen the triceps, biceps, forearms, and shoulders, but they aren’t the only option available. In fact, we have discovered an alternative approach that might even yield faster results. Karen Ann Canham, the CEO and founder of Karen Ann Wellness, has shared four effective standing exercises designed to combat arm jiggle, and the best part is they can be done anywhere, making them incredibly convenient.

Canham explains, “After the age of 50, arm jiggle is primarily caused by muscle loss due to aging, known as sarcopenia, along with hormonal changes and a decrease in the elasticity of connective tissues, particularly in the triceps.” She adds, “A reduction in daily pushing and pulling movements can hasten the decline of upper arm strength. Furthermore, changes in fat distribution can make areas with diminished muscle tone appear softer, even without any additional weight gain.”

Standing exercises are effective because they engage both the postural muscles and the arms, enhancing circulation and neuromuscular activation. Utilizing resistance bands and body weight in these exercises ensures consistent tension throughout your movements, offering a more joint-friendly alternative to traditional dumbbell workouts.

Standing exercises fire up the postural muscles and arms simultaneously, boosting circulation and neuromuscular activation. Training with resistance bands and your body weight promotes consistent tension through the full range of motion—typically a more joint-friendly approach than dumbbells offer.

4 Standing Exercises That Fix Arm Jiggle

“These movements restore strength to the triceps, shoulders, and upper back while improving posture and blood flow—key ingredients for reducing arm jiggle faster and more sustainably after 50,” Canham shares.

Standing Band Tricep Press-Down

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. Perform 2 to 3 sets of 12 to 15 reps.

Standing Band Row

1. Start by anchoring a resistance band to a sturdy pole at chest level.
2. Stand tall, facing the anchor point.
3. Hold the handles with both hands.
4. Bend your elbows and pull the band toward your chest.
5. Squeeze your shoulder blades and the backs of your arms.
6. Extend your arms back to the start position.
7. Perform 2 to 3 sets of 10 to 12 reps.

Standing Overhead Band Press

1. Stand in the middle of a resistance band, feet hip-width apart.
2. Hold one end of the band in each hand at shoulder level, palms facing forward.
3. Activate your core and maintain a tall chest.
4. Press both hands overhead until your arms are completely extended.
5. Use control as you lower the bands back to shoulder height.
6. Perform 2 to 3 sets of 8 to 12 reps.

Standing Arm Circles With Light Resistance

1. Stand at the center of a resistance band, feet hip-width apart, holding one end in each hand.
2. Extend your arms out to the sides at shoulder level, slightly bending the elbows.
3. Make tiny forward circles with your arms.
4. Perform 2 sets of 30 to 45 seconds in each direction.