After hitting the age of 45, many begin to notice a change in their arms—a softness often attributed to muscle loss rather than just excess fat. This “arm jiggle” is a common concern as muscle strength tends to decline with age. Typically, to combat this, tricep dips are recommended. However, while effective for targeting the triceps, these exercises can be harsh on the shoulders and elbows, especially if joint mobility has decreased over the years.

Scientific studies have long established that muscle deterioration, known as sarcopenia, can begin as early as in one’s 30s. This decline can range from 3% to 8% per decade, with the rate accelerating significantly after the age of 60. The arms are particularly susceptible as many people gradually stop engaging in upper-body strength training.

But here’s the silver lining: muscles, even later in life, respond well to the right kind of strength training. Recognizing this, we sought the expertise of James Bickerstaff, CPT, a personal trainer with OriGym. He has curated a set of six chair exercises specifically designed to firm up the arms without the need for tricep dips, making them perfect for those in their 40s, 50s, and beyond.

Research consistently shows that age-related muscle loss (a condition known as sarcopenia) begins as young as your 30s and can increase by roughly 3% to 8% per decade, and accelerate even faster after 60. The arms are especially impacted, as many people reduce upper-body resistance training over time.

Fortunately, we have some good news: if you do the right exercises consistently, muscle remains highly responsive to strength training later in life. That’s why connected with James Bickerstaff, CPT, a personal trainer at OriGym, who shares six essential chair exercises that can tighten arm jiggle better than tricep dips in 40s, 50s, and beyond

Chair-based strength exercises don’t require as much balance, reduce joint strain, and allow you to focus on the muscles you’re trying to strengthen. They also make resistance training more accessible, which matters because consistency (not intensity) is the biggest predictor of visible results after 45.

Seated Bicep Curls

It may seem counterintuitive, but strengthening your biceps adds shape and structure to your upper arm, which improves tone and function while maintaining balance and symmetry in your arm definition. Seated bicep curls in particular allow you to isolate the bicep without using momentum..

“Seated bicep curls are excellent for strengthening the arms, which helps with everyday tasks like carrying shopping bags,” says Bickerstaff.

How to do it:

1. Sit upright in a chair with your feet flat on the floor and your back straight.
2. Hold a dumbbell in each hand with your arms extended and your palms facing forward.
3. Keep your elbows tucked close to your sides throughout the movement.
4. Curl the weights up toward your shoulders in a slow, controlled motion.
5. Lower the weights back down slowly while maintaining tension the entire time.
6. Complete three sets of 10 to 12 reps per arm. Rest for 60 to 90 seconds between sets.

Chair Tricep Dips

“This exercise directly targets the triceps, which are key for pushing movements and often weaken with age,” Bickerstaff explains. “When performed with good form and a comfortable range of motion, chair dips can help build strength and muscle in the triceps, which contributes to a firmer look in the upper arm over time.”

How to do it:

1. Sit on the edge of a sturdy chair or bench with your feet flat on the floor.
2. Place your hands next to your hips with your fingers facing forward and shoulders relaxed.
3. Slide your hips slightly off the front edge of the chair while keeping your back close to it.
4. Slowly bend your elbows to lower your body a small amount while keeping the movement smooth and controlled.
5. Press through your palms to straighten your arms and return to the starting position.
6. Complete three sets of eight to 10 reps, resting for 60 to 90 seconds between sets.