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Everyone knows that as you age, your body undergoes changes. One particularly annoying change is the development of flabby arms, often called “bat wings.” This underarm flab usually appears due to an accelerated loss of lean muscle, a slower metabolism, and a decrease in connective tissue elasticity with age, which makes keeping a toned look more difficult. We consulted with experts who provide five effective standing exercises that eliminate underarm flab faster than pushups for those over 45.
Why Are Standing Exercises Effective for Banishing Bat Wings?
“Standing tricep exercises work well because they are easy on the joints, suitable for bodies in midlife, and engage stabilizing muscles that pushups often overlook,” explains Karen Ann Canham, CEO and founder of Karen Ann Wellness. “By strengthening all three heads of the triceps, the back of the arms become tighter, the “bat wing” area firms up, and overall upper-body function gets better.”
Certain standing arm exercises allow for better isolation of the upper-arm muscles, enabling you to focus on the biceps, triceps, and shoulders without the core and chest dominating the workout, unlike in pushups.
“Isolating the upper arms can help tighten and strengthen and build the muscles in that area,” explains Caine Wilkes, an Olympian and certified USA weightlifting coach at Garage Gym Reviews. “Some exercises can also recruit stabilizing muscles in the area as well, notably the shoulders.”
5 Standing Exercises That Banish Bat Wings
Consistency is more important than intensity.
“Just a few focused sets, three to four times per week, rebuild strength, restore definition, and keep arms strong and functional well into the later decades of life,” Canham says.
Tricep Kickbacks
“This exercise targets the lateral head of the tricep, tightening and sculpting the outer arm,” Canham says.
- Stand tall, holding a dumbbell in each hand.
- Hinge forward just a bit, keeping your back flat and core engaged.
- Keep your upper arms parallel to the floor and extend the dumbbells back.
- Squeeze your triceps at the top of the movement.
- Return to the start position.
- Perform 2 to 3 sets of 12 to 15 reps.
Overhead Tricep Extensions
“This move emphasizes the long head for full-arm tone and sleek definition,” Canham explains.
- Stand tall, holding a dumbbell with both hands, lifting it overhead.
- Keep your elbows close to your ears as you lower the dumbbell toward the back of your head.
- Lift it back overhead.
- Perform 2 to 3 sets of 10 to 12 reps.
Standing Cross-Body Tricep Extensions
“This exercise hits the medial head with a diagonal angle, improving balance and detail,” Canham notes.
- Stand tall with a resistance band anchored or cable set to shoulder or chest level.
- Hold the handle with one hand.
- Your working elbow should be bent to 90 degrees.
- Extend your arm down across your body, ending near your opposite thigh or hip.
- Use control to return to the start position.
- Switch sides.
- Perform 2 to 3 sets of 12 to 15 reps per side.
Standing Dumbbell Skull Crushers
“The skull crusher mimics the floor version but done standing, deeply engaging the long head without wrist strain,” Canham says.
- Stand tall, feet hip-width apart.
- Hold one dumbbell with both hands vertically, or hold a dumbbell in each hand overhead.
- Bend at the elbows to lower the weight behind your head.
- Extend your elbows to press the weight back overhead.
- Perform 2 to 3 sets of 10 to 12 reps.
Tricep Press-Back Pulses
“This exercise burns out all three tricep heads with small, controlled movements for maximum tightening,” Canham tells us.
- Stand tall, feet hip-width apart, dumbbell in each hand.
- Hinge slightly forward at the hips.
- Maintain an open chest and flat back.
- Extend your arms straight behind you.
- Make small pulses up and back with straight arms. Squeeze your triceps with each pulse.
- Perform 2 to 3 sets of 15 to 20 reps.
Looking for easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Alexa Mellardo
