Enhance and sculpt your arms with these straightforward standing exercises.

An arm that jiggles can result from various causes such as excess fat, underdeveloped muscles beneath the arm, or sagging skin. Sagging skin often occurs due to aging or weight loss, while weak muscles stem from insufficient exercise. Although this issue can be frustrating, there are effective methods to firm up this area. We consulted with Karen Ann Canham, the CEO and founder of Karen Ann Wellness, who offers four standing exercises to address this concern after the age of 50, promising visible results in just 30 days.

“Standing exercises that involve controlled pushing, lifting, and holding are particularly effective because they engage the triceps, shoulders, and upper back simultaneously,” Canham explains. “After 50, arm jiggle becomes more noticeable as muscle mass declines and fat distribution changes. The triceps, in particular, weaken rapidly without regular use. Hormonal changes also reduce skin elasticity, making any softness more apparent. As people age, they often rely less on upper-body strength, hastening muscle loss. Slowed circulation further impacts tone and firmness. Although these changes are normal, they can be reversed with targeted exercises. By strengthening the arms, you can restore their shape and stability.”

Canham advises, “Performing standing overhead presses with light resistance or body tension for three sets of ten repetitions can effectively firm the back of the arms and enhance posture.”

Standing Overhead Press

“Standing overhead presses using light resistance or body tension for three sets of ten reps help firm the back of the arms and improve posture,” Canham tells us.

This movement also calls for you to train your shoulders while keeping your spine stable by activating the stabilizer muscles in your torso.

1. Begin standing tall with your feet hip-width apart.
2. Hold a dumbbell in each hand at shoulder level, palms facing inward.
3. Press the weights overhead, extending your arms.
4. Use control as you lower the weights to shoulder height.
5. Perform 3 sets of 10 reps.

Standing Arm Sweeps

“Standing arm sweeps forward and back for three sets of twelve reps build endurance and tone the shoulders,” Canham points out. This is a great exercise to warm up your upper body while boosting shoulder mobility.

1. Begin standing tall with your feet hip-distance apart. Keep your knees soft and your core activated.
2. Lengthen your arms out to the sides to shoulder level, palms facing forward.
3. Then, sweep both arms forward until your palms almost touch your chest.
4. Open your arms back out to the wide position, squeezing your shoulder blades together as you do so.
5. Keep the movement gradual and controlled.
6. Perform 3 sets of 12 reps.

Standing Wall Pushups

Pushups are an excellent move for your upper body—including the arms, chest, and shoulders. Standing wall pushups are a productive variation that come with their own host of benefits.

“Standing wall pushups for three sets of ten reps strengthen the triceps safely without joint strain,” Canham tells us.

1. Standing tall, arms-length away from a wall.
2. Place your hands shoulder-width apart on the surface.
3. Engage your core and bend your elbows to lower your chest toward the wall.
4. Press back up to the starting position, keeping the movement slow and controlled.
5. Perform 3 sets of 10 reps.

Standing Lateral Arm Lifts

“Standing lateral arm lifts for three sets of ten reps sculpt the shoulders, which visually tightens the arms,” Canham points out.

1. Begin by standing tall with your feet hip-width apart, while holding a dumbbell in each hand.
2. Raise the dumbbells out to the side to shoulder height.
3. Use control to lower.
4. Perform 3 sets of 10 reps.

“These movements work because they challenge the arms against gravity while keeping the body upright and active,” Canham adds. “Long periods of sitting reduce upper-body engagement and weaken the arms over time. Poor posture causes the shoulders to roll forward which takes tension off the triceps. Avoiding lifting or carrying tasks leads to muscle underuse … Small daily habits add up and contribute more than people realize.”