6 Exercises to Tighten Arms After 55, Say Experts
Many women experience unwanted arm jiggle, often referred to as “lunch lady arms” or “bat wings,” particularly as they approach peri-menopause and menopause. While firm, defined arms are a common fitness goal, achieving them requires a strategic approach. Experts suggest that effective standing workouts can more quickly eliminate arm jiggle than traditional tricep exercises, focusing on building muscle and reducing fat deposits.
Understanding Arm Jiggle and Effective Strategies
According to Logan Herlihy, a fitness professional with nearly 10 years of experience specializing in high-intensity training, arm jiggle is typically caused by excess fat. Herlihy emphasizes that no exercise can specifically target fat loss in one area, and a slimmer physique comes from increased muscle mass and reduced adipose tissue. It’s important to consider how the entire skeletal system supports visible changes, as Julie Dermer, CPT and Master Instructor at SoulCycle, points out. Posture, specifically forward shoulders and a weak upper back, can exacerbate the appearance of arm looseness.
Coach Amanda Grimm, a certified Personal Trainer, agrees that focusing solely on tricep exercises becomes less effective with age. She stresses the importance of strengthening supporting muscles – the shoulders, rear deltoids, and upper back – to create a toned appearance and prevent the “arm wobble.”
Six Standing Exercises for Toned Arms
The following six exercises are recommended to incorporate into a fitness routine to improve arm definition:
Standing Dumbbell Bicep Curls
This classic exercise, as Herlihy explains, targets both heads of the biceps. To perform, stand with slightly staggered feet, holding a dumbbell in each hand with a supinated grip. Curl the weights towards your shoulders, squeeze your biceps, and slowly lower with control, performing 3 sets of 10 to 15 repetitions.
Standing Lateral Raises
This exercise targets the lateral deltoid, the outside of the shoulder. Herlihy notes that combining this with bicep exercises can help create a “cap” in the arms, making triceps more defined. Stand with a staggered stance, holding dumbbells, and raise them out to the sides to shoulder height, slowly lowering with control for 3 sets of 10 to 15 repetitions.
Seated Hammer Curls
Herlihy recommends performing these on a bench with a slight backward angle to allow for a deeper stretch in the biceps. Sit with feet flat on the floor, holding dumbbells with a neutral grip, and curl the weights towards your shoulders with control, performing 3 sets of 10 to 15 repetitions.
Seated Dumbbell Overhead Press
This exercise primarily targets the shoulders, engaging the triceps as a secondary benefit. Sit tall on a sturdy chair, hold dumbbells at shoulder level, and press them straight overhead without locking elbows, lowering gradually for 3 sets of 10 to 15 repetitions.
EZ Bar Standing Bicep Curls
Using an EZ bar provides a unique stimulus for the biceps. Stand with a staggered stance, curl the bar past 90 degrees, and slowly lower, varying the weight for each set – starting with 10-15 reps, then lighter weights for additional sets.
Standing Tricep Kickbacks
Dermer suggests pausing at the full extension to feel the burn. Stand tall, hinge forward slightly, keep upper arms parallel to the ground, and extend dumbbells behind you, squeezing triceps at the top, performing 2 to 3 sets of 12 to 15 repetitions.
Frequently Asked Questions
What causes arm jiggle?
Arm jiggle is almost always an issue of excess fat deposits, according to Logan Herlihy.
Can I target fat loss in my arms specifically?
Unfortunately, no. Herlihy explains that there is no exercise that will specifically target muscle development and speed up fat loss in a specific area.
Why is posture important for arm appearance?
Julie Dermer says that when shoulders are forward and the upper back is weak, it can exaggerate arm looseness.
What adjustments will you make to your fitness routine to incorporate these exercises and address concerns about arm tone?