As you reach your 40s, you may start to notice an unwelcome “armpit pooch” or extra underarm flab. Fortunately, dumbbell training is a highly effective way to tone and strengthen your arms as you age, whether you’re at home, in the gym, or on the go. To motivate you, we consulted with a fitness expert who reveals the singular dumbbell workout she relies on to maintain sculpted and strong arms after 40.

Why are dumbbells such an excellent tool?

“Dumbbells are smart because they demand symmetry and replicate everyday movements. There’s nothing foolish about using dumbbells, resistance bands, or machines because all movement is beneficial,” explains Christy Swaid, founder and health coach of Checkered Flag Living & HEAL Inc., world champion athlete, and expert in nutrition and fitness. “However, when it comes to arm toning, dumbbells promote independent balance, coordination, and strength. In contrast, resistance bands and machines may allow dominant muscles to take over weaker ones. For optimal arm toning results, dumbbells should be your go-to tool.”

Christy’s dumbbell regimen might also help you effectively confront age-related challenges such as osteoporosis (lessened bone density), slower metabolism, and cardiovascular problems that can negatively affect endurance and energy.

A Productive Dumbbell Workout To Try After 40 for Strong, Toned Arms

“The art of multi-tasking” is what powers Christy’s arm day routine. What does this mean, exactly? Head to your go-to cardio machine or lace up your sneakers for a brisk walk.

“Add to this cardio investment (heart health) extra weight with handheld dumbbells,” Christy says. “Choose a weight that will allow you to perform multiple sets of 10 to 20 reps … This routine supports your muscle tone, cardio health, bone density, and if you do it with your friends, it will help your mental and emotional challenges that are also associated with menopause. You’ve got this!”

Christy includes multiple dumbbell exercises into this regimen, outlined below. Select a light weight to start to avoid injury. As you progress, increase the weight. According to Christy, two-pound dumbbells are a stellar starting point to develop proper form, posture, and muscle memory.

Bicep Curls

“This move builds strength for lifting and carrying things including groceries and babies,” Christy tells us.

1. Hold a dumbbell in each hand at your sides, using a supinated grip.
2. Bend your elbows to curl the weights up toward your shoulders.
3. Squeeze your biceps at the top.
4. Use control to lower.

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Bicep Hammer Curls

1. Hold a dumbbell in each hand, using a neutral grip.
2. Keep your arms completely extended at your sides and relax your shoulders.
3. With your palms facing inward, curl the weights up toward your shoulders.
4. Use control to lower.

Overhead Presses

1. Hold a dumbbell in each hand at shoulder level, palms facing inward.
2. Press the weights overhead, extending your arms.
3. Use control as you lower the weights to shoulder height.

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Tricep Kickbacks

1. Hold a dumbbell in each hand, palms facing inward.
2. Hinge forward just a bit, keeping your back flat and core engaged.
3. Bend both elbows to bring the weights by your sides.
4. Extend your elbows to press the dumbbells back.
5. Squeeze your triceps at the top of the motion.

Tricep Extensions

1. Hold a dumbbell with both hands, lifting it overhead.
2. Keep your elbows close to your ears as you lower the dumbbell toward the back of your head.
3. Lift it back overhead.

Alexa Mellardo