Looking to firm and tone your arms from the comfort of your home? These exercises could be your solution.
Once you hit your 60s, you might notice a bit of extra jiggle in your arms that wasn’t there before. This is due to a mix of factors like loss of lean muscle, reduced collagen, and a build-up of fat around the triceps. As metabolism slows and skin loses its elasticity, fat tends to accumulate in the upper arms. This phenomenon is often referred to as “bat wings” or “turkey wings.”
Emily Schofield, a Certified Personal Trainer and Gym Manager at Ultimate Performance, which has set the standard in personal training since 2009, sheds light on this issue. “Many people notice changes in their upper arms as they age. The skin may sag, muscle mass decreases, and the firmness in the back of the arms seems to fade,” she notes. “While aging is inevitable, it doesn’t mean you have to settle for weaker, less defined arms after 60. I’ve worked with numerous clients in their 60s who have achieved stronger, more sculpted arms through targeted strength training and progressive overload techniques. Building upper arm strength and muscle is absolutely achievable at any age.”
For effective upper arm training, the focus should not be on endless repetitions of toning exercises. Instead, it’s about adopting a strategic approach that targets strength and muscle development.
When training your upper arms effectively, it’s less about performing countless toning exercises that require hundreds of reps.
“Building firmer arms actually requires a good understanding of the anatomy of the upper arm, training both the biceps and triceps effectively, and progressively challenging the muscles over time,” Schofield adds.
Below, she shares five at-home exercises you can do to firm arm jiggle faster than gym sessions after 60.
Dumbbell Hammer Curls
“Hammer curls are one of the best arm exercises for older adults because they train not just the biceps, but also the brachialis and brachioradialis muscles that contribute to fuller-looking arms and improved grip strength,” Schofield explains. “Unlike traditional curls, hammer curls use a neutral grip, which is often more joint-friendly for aging wrists, elbows, and shoulders. As a general rule, neutral-grip pressing and pulling variations can be more comfortable for older trainees dealing with shoulder issues.”
- Begin seated with your feet flat on the floor.
- Hold a dumbbell in each hand, using a neutral grip.
- Keep your arms completely extended at your sides and relax your shoulders.
- With your palms facing inward, curl the weights up toward your shoulders.
- Use control to lower.
Overhead Tricep Extension
“If the goal is firmer-looking upper arms, overhead triceps extensions should be a priority. Since the long head of the triceps contributes heavily to arm mass, training the arm overhead is particularly effective because it places the muscle into a fully lengthened position. Overhead extension exercises are one of the best ways to train the long head of the triceps through its full range,” Schofield notes.
- Stand tall, feet hip-width apart, holding a dumbbell with both hands. (Alternatively, begin seated on a sturdy chair or workout bench with your feet planted on the ground.)
- Lift the weight overhead.
- Keep your elbows close to your ears as you slowly lower the dumbbell toward the back of your head, feeling the stretch in your triceps.
- Use control to press the weight back overhead.
Incline Pushups
“Pushups remain one of the most effective upper-body exercises because they simultaneously train the chest, shoulders, and triceps. However, standard floor push-ups may be too difficult for many adults over 60, at least initially,” Schofield says. “Instead, using an elevated variation, for example by using a countertop, sturdy bench, or even your sofa, makes the movement more accessible while still delivering excellent arm-training benefits.”
- Use a stable surface like a wall, countertop, plyometric box, or workout bench, and place your hands on it, shoulder-width apart.
- Walk your legs back so you’re at a straight incline from your head to your heels.
- Keep your legs together and rise onto the balls of your feet. Engage your core and keep your gaze forward.
- Bend your elbows to lower your body until your chest lines up with your elbows.
- Return to straight arms.
Resistance Band Rows
“Although rows are typically thought of as a back exercise, they are excellent for improving arm firmness because they heavily recruit the biceps and forearms while strengthening the upper back and posture,” Schofield tells us. “Poor posture tends to worsen with age due to muscle loss and inactivity, and this can make the arms appear softer and less defined. Strengthening the upper back improves shoulder positioning and creates a more athletic-looking upper body overall.”
- Begin by anchoring a resistance band to a sturdy pole at chest level.
- Stand tall, facing the anchor point.
- Hold the handles with both hands.
- Bend your elbows and pull the band toward your body.
- Squeeze your shoulder blades together.
- Extend your arms back to the start position.
Dumbbell Split Squats
“At first glance, split squats may not seem like an arm exercise, but they are one of the best total-body movements for older adults because they allow your arms to hold significant resistance while the lower body works,” Schofield explains. “Holding dumbbells during split squats forces the arms, shoulders, grip, and upper back to stabilize the load throughout the exercise. This creates additional muscular tension across the entire upper body while also improving lower-body strength, balance, and coordination.”
- Begin standing tall in a split stance with a dumbbell in each hand.
- Maintain a tall chest and braced core.
- Bend both knees to lower toward the floor.
- Descend until your front thigh becomes parallel to the ground.
- Press through your front heel to rise back up.
- Repeat on the other side.
