Fight Back Against Sagging Arms: 5 Standing Exercises for a Firmer Look After 50
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As we age, maintaining muscle tone in our arms can become more challenging, leading to a loss of definition and potential sagging.But a consistent,targeted exercise routine can effectively combat these changes,restoring firmness and sculpting a more youthful appearance. Here are five standing arm exercises,recommended by fitness experts,to help you firm up your arms after 50.
Overhead Triceps Extensions
This exercise directly targets teh triceps, the muscle group on the back of your upper arm, which gives your arms that sleek, sculpted appearance when you stay consistent. Expect a deep burn and embrace it, that’s where real change happens.
How to Do It:
* Stand tall and extend your arms overhead, hands together or holding a light weight.
* Bend your elbows to lower your hands behind your head.
* Extend back up slowly and repeat for 12-15 reps.
* Keep your ribs pulled down and avoid arching your lower back.
Standing Lateral Raises
This move trains the side of your shoulders and upper arms, helping create a lifted, defined look that counteracts sagging. Your arms hold tension throughout the entire range, and the standing position forces you to stabilize from your core down through your legs. When performed slowly, lateral raises activate the smaller shoulder stabilizers that keep your arms firm and supported in daily life. This is one of the most effective drills for reshaping arm lines and improving shoulder control.
How to Do It:
* Stand tall with arms at your sides, palms facing in.
* Lift your arms outward to shoulder height without shrugging.
* lower slowly and repeat for 12-15 reps.
* Keep your elbows soft and your torso steady.
* For an extra boost, you can hold light weights.
Standing Triceps Kickbacks
Kickbacks tighten the entire back-arm region when done with clean form and controlled tempo. Standing makes the move more effective as you must stabilize your hips and core, which prevents swinging and forces the triceps to do all the work. This drill sharpens muscle tone, lifts sagging tissue, and improves the lines of your arms when practiced regularly. Hold each squeeze at the top to maximize firmness and strength in the muscles that define your arm shape.
How to Do It:
* Hinge forward slightly with elbows pinned tightly to your sides and a light weight in each hand.
* Extend your arms straight back until you feel a squeeze in your triceps.
* Return with control and repeat for 12-15 reps.
* Keep your spine long and avoid rounding your shoulders.
Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler.
