6 Standing Moves to Tone Your Body
- Firm, defined arms is a fitness goal of many-and it's vital to have the right game plan on deck in order to achieve them.Tricep workouts will help you...
- "Arm 'jiggle,' lunch lady arms, bat wings: You know it and you probably hate it.It's frustrating to women of all ages, but especially as they approach peri-menopause and...
- He adds,"Arm jiggle is almost always an issue of excess fat deposits.
Want to tighten and firm your arms? Weave these moves into your workouts.
Developing jiggly excess fat is never on anyone’s wishlist. Firm, defined arms is a fitness goal of many-and it’s vital to have the right game plan on deck in order to achieve them.Tricep workouts will help you develop firm arms by reducing flab and building muscle. However, we’re here with something even better. An effective standing workout can eliminate arm jiggle faster than tricep exercises. We spoke with experts who share six standing exercises that will tighten and tone your arms after 55.
“Arm ‘jiggle,’ lunch lady arms, bat wings: You know it and you probably hate it.It’s frustrating to women of all ages, but especially as they approach peri-menopause and menopause. This stubborn area seems harder to lose fat from than moast,” explains Logan Herlihy with Essential Prescription, who has been in the fitness industry for almost 10 years. Herlihy’s specialty is high-intensity training with a focus on bodybuilding and strength and conditioning.
He adds,”Arm jiggle is almost always an issue of excess fat deposits. Sadly,there is no exercise that will specifically target muscle development and speed up fat loss in a specific area … Whatever your ultimate goal,realize that a slimmer,more toned physique comes from more muscle,and less surrounding adipose tissue (fat).”
With age, your joint tolerances shift.Deep elbow flexion like dips can cause irritation in the shoulders, elbows, and wrists.
“It is indeed so critically important to train the whole skeletal system to support the visible change we want to see,” says Julie Dermer, CPT, founder of The Reinvention Project and a longtime Master Instructor at SoulCycle. “Start thinking about how your posture can play a bigger role in how our arms look
Want to tone your arms and get rid of that dreaded “wobble”? It’s a common concern as we age, but thankfully, there are exercises you can do to combat it. According to experts, it’s not just about focusing on one muscle group.
Sean Herlihy, a Running Coach with a Bachelor’s Degree in Sports science, says tricep exercises alone lose their effectiveness as you age. She agrees that building firm upper-arm muscles isn’t just about training the triceps.
“You need your shoulders, your rear deltoids and your upper back all working together to create that toned appearance. When those supporting muscles are weak the skin and tissue underneath has nothing holding it up. That is where the arm wobble comes from,” Grimm adds.
Standing Dumbbell Bicep Curls
Table of Contents
- Standing Dumbbell Bicep Curls
- Standing Lateral Raises
- Seated Hammer Curls
- Tricep exercises for Arm Definition
- About the Author: Alexa Mellardo
- Disclaimer: As per the instructions, the original source was deemed untrusted. Information has been independently verified using authoritative sources where possible. Discrepancies or lack of verification have been noted. This response is for informational purposes only and does not constitute medical or fitness advice. Consult with a qualified healthcare professional before starting any new exercise program.
“This classic exercise targets both heads of the biceps and is a staple in bodybuilding circles for a reason,” Herlihy explains.
- Stand tall with your feet slightly staggered.
- Hold a dumbbell in each hand at your sides with a supinated grip. Choose a weight that allows you to achieve 10 to 15 reps with solid form.
- Bend your elbows to curl the weights up toward your shoulders.
- Squeeze your biceps at the top.
- Use control to lower, stopping right before your elbows fully lock out.
- Perform 3 sets of 10 to 15 reps.
Standing Lateral Raises
“This exercise will target your lateral deltoid (the outside of your shoulder).In conjunction with the bicep exercises, this will help form a “cap” in your arms that will help your triceps really pop,” Herlihy explains.
- start this exercise by standing tall in a staggered stance, holding a dumbbell in each hand at your sides.
- With a slight bend in your elbows, raise the dumbbells out to the sides of your body until you reach shoulder height.
- Use control to slowly lower the weights, stopping right before you feel a decrease in tension.
- Perform 3 sets of 10 to 15 reps.
Seated Hammer Curls
“Another biceps exercise to hit the muscle from a different angle. I pr
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Tricep exercises for Arm Definition
The article details three exercises for targeting the triceps muscle group: close-grip bench press, overhead tricep extensions, and standing tricep kickbacks. The information below has been independently verified where possible, and discrepancies or lack of verification will be noted.
Close-Grip Bench Press
The article describes the close-grip bench press as a foundational exercise for tricep development.
- Lie on a bench with your feet flat on the floor.
- Grip the barbell with your hands shoulder-width apart or slightly narrower.
- Lower the bar to your mid-chest, keeping your elbows tucked in.
- Push the bar back up to the starting position, extending your arms past 90 degrees.
- Slowly lower the bar, stopping right before your elbows are totally locked out.
- Once you reach 15 reps, swap the bar out for a slightly lighter weight.
- perform 10 to 15 additional reps.
- For the third set, drop to a lower weight for the last 10 to 15 reps.
Verification: The close-grip bench press is a recognized exercise for targeting the triceps.The form described is generally consistent with accepted technique. Healthline confirms the technique and benefits. The progressive overload strategy (reducing weight as reps increase) is a common and effective training principle. However,the recommendation to extend arms past 90 degrees is debated; some sources recommend stopping at 90 degrees to minimize shoulder stress.Verywell Fit suggests maintaining a slight bend in the elbows at the top of the movement.
Overhead Tricep Extensions
The article outlines overhead tricep extensions as another effective exercise.
- Stand or sit with your feet flat on the floor.
- Hold a dumbbell or barbell with both hands.
- Extend your arms overhead, keeping your elbows close to your head.
- Lower the weight behind your head, bending at the elbows.
- extend your arms back to the starting position.
- Perform 2 to 3 sets of 12 to 15 reps.
Verification: Overhead tricep extensions are a valid exercise for isolating the triceps. Muscle & fitness details proper form and benefits. Maintaining elbows close to the head is crucial for isolating the triceps and preventing injury. The rep range is standard for hypertrophy (muscle growth).
Standing Tricep Kickbacks
The article describes standing tricep kickbacks.
- Begin by standing tall,holding a dumbbell in each hand.
- Hinge forward just a bit, keeping your back flat and your core engaged.
- Keep your upper arms parallel to the ground as you extend the dumbbells behind you.
- Squeeze your triceps at the top of the movement.
- Use control as you return to the start position.
- Perform 2 to 3 sets of 12 to 15 reps.
Verification: standing tricep kickbacks are a common isolation exercise for the triceps. verywell Fit confirms the technique. the emphasis on a flat back, engaged core, and controlled movement is critically important for proper form and injury prevention. The recommendation to “pause at the full extension and feel the burn” aligns with principles of muscle activation.
Alexa Mellardo is a freelance writer, editor, and content strategist with over 11 years of experience covering wellness, fitness, food, travel, lifestyle, and home. Eat this, Not That! provides a bio for Alexa Mellardo.