Ditch the “Bat Wings” Wiht These 4 Arm Exercises After 45
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As we age, losing muscle tone in the arms is a common concern, often leading to what’s called “bat wings”-that loose skin under the upper arm. But it’s not inevitable. A targeted strength training routine can effectively combat this, building muscle and tightening the area. According to fitness experts,incorporating specific exercises into your regimen can make a noticeable difference,even after age 45.
Maintaining arm strength and definition becomes increasingly vital with age, not just for aesthetics but also for functional fitness – everyday tasks like carrying groceries or lifting objects. These exercises, recommended by trainers, focus on both biceps and triceps, utilizing dumbbells to maximize results. They’re designed to be accessible and effective for those looking to tone and tighten their arms, reclaiming confidence and strength.
Dumbbell Tricep Extensions
This exercise directly targets the triceps, the muscle on the back of the upper arm, crucial for banishing “bat wings.”
- Hold a dumbbell in each hand.
- Hinge forward slightly, keeping your back flat and core engaged.
- Keep your upper arms parallel to the floor and extend the dumbbells back.
- Squeeze your triceps at the top of the movement.
- Return to the start position.
- Complete 3 sets of 12 to 15 reps.
Standing Bicep Curls
Focusing on the biceps,the muscles on the front of the upper arm,is equally important for balanced arm advancement. “The slow eccentric (lowering phase) is where muscle damage occurs - that’s what stimulates growth,” explains trainer Luke Akradi.
- Hold a dumbbell in each hand at your sides with a supinated grip.
- Bend your elbows to curl the weights up toward your shoulders.
- Squeeze your biceps at the top.
- Use control to lower the weights.
- Perform 3 sets of 10 to 12 reps.
single-Arm Overhead Extension
This exercise not onyl works the triceps but also engages the core for added stability. “Working one arm at a time forces your core to work harder and prevents compensation patterns,” Akradi notes.
- Stand tall, holding a dumbbell in one hand.
- Extend that arm overhead.
- Lower the dumbbell behind your head.
- Press it back up.
- Complete 3 sets of 10 to 12 reps per arm.
These exercises, when incorporated into a consistent fitness routine, can help build strength, improve muscle tone, and address the appearance of “bat wings.” Combined with a healthy diet, they offer a powerful strategy for maintaining a fit and confident physique as you age.
