As the years go by, certain areas of the body are more prone to losing their firmness, with the arms being one of the most noticeable. The phenomenon often referred to as “bat wing” arms, or excess arm flab, can be attributed to several factors. One of the main reasons is the gradual reduction of collagen and elastin, which are crucial for maintaining skin elasticity. Additionally, the natural decline in lean muscle mass, a process known as sarcopenia, begins as early as the 30s, with muscle mass decreasing by 3% to 8% each decade. When combined with other factors such as weight loss or decreased physical activity, this can result in sagging arms. To help combat this, we sought advice from Jill Jones, a coach, owner, and author at FitQuo, who recommends five effective chair exercises designed to tone and firm the arms for those over 50.

One highly effective exercise to target and strengthen the upper arms is the tricep dip. This move not only sculpts the triceps but also strengthens the shoulders and upper back muscles.

Chair Tricep Dips

“Tricep dips are excellent for specifically targeting the triceps, which is the primary area for firming up the back of the arms,” explains Jones.

To perform this exercise, you’ll need a sturdy chair, couch, workout bench, or similar surface. As you lower your body, keep your elbows from flaring out and engage your core for maximum effectiveness.

“These are great as they directly target the triceps — the main area for tightening the back of the arms,” Jones explains.

You’ll need a sturdy chair, couch, workout bench, or surface for this exercise. As you lower, make sure your elbows don’t flare out and your core is engaged.

1. Begin sitting at the edge of a sturdy chair.
2. Place your hands on the edge of the seat and lift your tailbone off the chair.
3. Walk your feet away until your knees, hips, and torso form 90-degree angles.
4. Activate your core and keep your shoulders relaxed as you bend your elbows to lower your body just below the seat.
5. Press back up until your arms are straight, engaging your triceps as you do so.
6. Perform chair-assisted tricep dips for 3 sets of 10 to 12 reps.

Seated Overhead Press

Whether performing this move with a resistance band or set of dumbbells, the seated overhead press delivers solid arm gains. In fact, according to Jones, “This move can help you build shoulder definition and help improve overhead mobility without lower-back strain.”

Be sure to maintain a tall posture and activated core as you press the band or weights overhead, and use control to lower.

1. Begin sitting tall on a sturdy chair with your feet flat on the floor and your core engaged.
2. Hold a pair of lightweight dumbbells at shoulder level, palms facing forward.
3. Press the weights straight overhead without locking out your elbows.
4. Gradually lower the weights back to the start position.
5. Perform 3 sets of 12 reps.

Seated Arm Circles

“This is an endurance move that tones shoulders and arms while improving blood flow. Do an extra set if you can,” Jones says.

Seated arm circles are exactly what they sound like—you’ll extend your arms out to the side and make tiny, controlled circles in a forward then backward direction.

1. Begin sitting tall on a sturdy chair with your feet flat on the floor and your shoulders relaxed.
2. Extend your arms out to the sides at shoulder level, palms facing down.
3. Slowly make small circles in a forward motion, focusing on controlled movement.
4. Then, make small circles in a backward motion.
5. Perform seated arm circles for 3 sets of 30 seconds in each direction.

Chair Pushups

“Pushups help strengthen the chest, shoulders, and arms while being joint-friendly,” Jones points out.

As for form and exercise tips, Jones adds, “Ensure the seat is stable or against a wall. Place hands on the seat edge, step feet back, and perform a pushup.”

1. Find a stable chair and place your hands on it, shoulder-width apart.
2. Begin by walking your legs back so you’re at a straight incline from your head to your heels.
3. Keep your legs together and rise onto the balls of your feet. Engage your core and keep your gaze forward.
4. Bend your elbows to lower your body until your chest lines up with your elbows.
5. Return back to straight arms.
6. Perform 3 sets of 8 to 10 reps.

Seated Bicep Curls

As the name suggests, this exercise is all about activating your biceps, resulting in strong, sculpted arms.

“This move keeps the core stable while isolating the bicep. The goal is to build tone and strength,” Jones explains. Be sure to sit tall and curl the dumbbells or water bottles up toward your chest in a slow and controlled fashion.

1. Begin seated on a sturdy chair, holding a dumbbell in each hand at your sides with a supinated grip.
2. Bend your elbows to curl the weights up toward your shoulders.
3. Squeeze your biceps at the top of the movement.
4. Use control to lower the weights back to the start position.
5. Perform 3 sets of 12 to 15 reps.