Looking to eliminate arm jiggle after turning 45? Here are three trainer-endorsed exercises you can perform anywhere to achieve toned arms.

Bicep curls are a staple in gym routines for a reason—they effectively build muscle and boost strength, specifically targeting the biceps. However, there’s more than one way to achieve strong, impressive arms. We consulted with Domenic Angelino, a Certified Personal Trainer from the International Personal Trainer Academy, to discover alternative standing exercises that promise faster results than traditional bicep curls. All that’s required is your determination and a pair of free weights.

Before diving into these exercises, it’s crucial to remember that reducing arm jiggle primarily involves fat loss, which means burning more calories than you consume. To accelerate this, opt for exercises that efficiently burn calories.

To specifically tackle arm jiggle, focusing on overall fat reduction is essential. Effective strategies include engaging in treadmill running for 30 minutes at a moderate-to-high intensity, climbing stairs for the same duration and intensity, or completing 10 rounds of 30-second sprints followed by 60 seconds of rest. Prioritizing these activities will propel you toward your goal of toned arms.

If your goal is to specifically reduce jiggle, focusing on overall fat loss is the name of the game. Your best bet is prioritizing exercises like treadmill running for 30 minutes at a moderate-to-high intensity, stair climbing for 30 minutes at a moderate-to-high intensity, or sprinting for 10 rounds of 30-second bursts with 60 seconds of rest.

Then, you can prioritize certain exercises that are effective for building arm muscle. Angelino breaks down three below.

Dumbbell Hammer Curls

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1. Begin standing tall with your feet hip-distance apart, shoulders relaxed, and core braced.
2. Hold a dumbbell in each hand with your palms facing your torso and arms completely extended.
3. Make sure your elbows stay close to your sides.
4. Bend your elbows to curl the dumbbells up—keeping your palms facing in—until they reach shoulder level.
5. Slowly lower the weights.
6. Perform 3 sets of 8 to 10 reps.

Barbell Preacher Curls

While preacher curls are usually performed seated, you can also do them at a standing preacher curl station. The key is having proper arm support needed to successfully perform the movement.

1. Stand tall behind a preacher bench.
2. Firmly place your upper arms against the angled pad.
3. Hold a barbell using an underhand grip with your arms extended.
4. Curl the bar up toward your shoulders, squeezing your biceps once you reach the top.
5. Use control as you lower the barbell until your arms are almost straight.
6. Perform 3 sets of 12 to 15 reps.

Tricep Rope Pushdowns

1. Begin by attaching a rope to a high pulley at a cable machine.
2. Stand tall, facing the machine with your feet placed hip-width apart, knees bent just a bit, and core engaged.
3. Hold onto the ends of the rope using an overhand grip.
4. Bend your elbows to roughly 90 degrees and keep them close to your sides.
5. Push the rope down, fully extending your elbows and spreading the ends of the rope apart once you reach the bottom.
6. Use control to return to the start position.
7. Perform 3 sets of 12 to 15 reps.