After age 50, small dips in muscle use and strength can show up quickly in the back of the arms. The good news is that focused, consistent work can help restore firmness and support in a fairly short amount of time. I’ve helped a lot of adults with quick standing arm routines like this. The ones who keep it simple and do it over and over again usually get the best results.
One big benefit of standing upper-body work is that it works your arms while keeping your core muscles and posture muscles active. You can get more out of each rep without using heavy weights or spending a lot of time on it. I often use bands and bodyweight patterns early on in my workouts because they work the muscles in a way that is safe for the joints and easy to do.
The 6-Minute Standing Routine to Get Rid of Arm Flab
A senior woman working out in the park with a resistance band is a good way to get exercise. Shutterstock What you need: A wall, a light resistance band, and six minutes of focus. This routine uses standing band and bodyweight exercises to make the upper body stronger and more flexible.
The Routine
- Band Overhead Press
- Push-Ups Against a Wall
- Band Pull-Aparts
- Standing Triceps Kickbacks (Bodyweight Pattern)
How to do it
Do the exercises in the right order. Move with control and keep your core braced lightly during each set. Only take the breaks that are told to you. It takes about six minutes to finish the whole sequence. Read on for the full instructions.
If you can do these four bed exercises well at 60, your core is stronger than most 50-year-olds’.
Overhead Press with Bands
Band overhead presses make the shoulders and triceps stronger while keeping the joints moving smoothly in a controlled range of motion. The band gives you resistance that is easy to work with, which many adults find more comfortable than regular weights. I like to start with this movement because it wakes up the muscles that are pressing and strengthens the mechanics of strong overhead. As time goes on, stronger shoulders and triceps make the upper arms look firmer.
Upper chest, shoulders, and triceps were worked out.
How to Do It
- Stand in the middle of a resistance band with your feet about hip-width apart.
- Keep the handles of the band at shoulder height.
- Keep your chest high and your core strong.
- Push the handles up over your head until your arms are straight.
- Stop for a moment at the top.
- Lower with control and do it again.
Sets and reps that are recommended: Do two sets of ten to twelve reps. Take a 30-second break between each set. The best variations are alternating presses, presses with a slower tempo, and presses with one arm. Tip for form: When you press overhead, keep your rib cage down.
Push-Ups Against a Wall
Wall push-ups are a great way to work out your chest, shoulders, and triceps without putting too much stress on joints. This exercise builds up your pressing strength while making sure your body stays in line. I often include wall push-ups in my workouts because they let people of all fitness levels do clean, controlled reps. Pushing strength that stays the same is very important for tightening the back of the arms.
Chest, triceps, shoulders, and core muscles were worked out.
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How to Do It
- Put your hands on your shoulders and stand facing a wall.
- Take a small step back with your feet.
- Hold your core tight and keep your body straight.
- Bend your elbows to bring your chest closer to the wall.
- Push through your hands to get back to the beginning.
- Do this again for the number of reps you want.
Sets and Reps That Are Recommended: Do two sets of 12 to 15 reps. Take a 30-second break between each set. The best kinds of push-ups are those with a narrow grip, a slower tempo, and a wider stance. Tip for form: Instead of flaring your elbows wide, keep them angled slightly back.
Band Pull-Aparts
Band pull-aparts make the upper back and rear shoulders stronger, which helps with better posture and balance arm development. A lot of people only work on their pressing muscles, but having strong upper back muscles makes the arms look and work better overall. I do pull-aparts a lot because they help keep my shoulders healthy and give me steady time under tension. This movement helps your upper body tone and posture get better over time.
Muscles worked: the upper back, the rhomboids, and the rear deltoids.
How to Do It
- Stand up straight and hold a resistance band at shoulder height.
- Hold the band with your palms facing down.
- Put your arms straight and brace your core.
- Pull the band apart until it touches your chest.
- Squeeze your shoulder blades together for a short time.
- Come back with control and do it again.
Suggested Sets and Reps: Do two sets of 12 to 15 reps. Take a 30-second break between each set. Best variations are slow tempo pull-aparts, pull-aparts with an underhand grip, and pause reps. Tip for form: Don’t shrug your shoulders; keep them down.
Standing Triceps Kickbacks (Bodyweight Pattern)
This standing pattern strengthens the action of extending the elbow, which directly works the triceps muscles. It makes the back of the arms tense without needing heavy equipment. I like to end with this move because it targets the area that most adults want to firm up the most. Doing the same number of reps every time helps make your triceps stronger and more responsive.
Muscles worked: triceps, shoulders, and stabilizers in the upper back.
How to Do It
- Stand up straight and bend your hips forward a little.
- Bend your elbows so that your upper arms stay close to your body.
- Keep your neck straight and brace your core.
- Straighten your forearms back.
- At full extension, squeeze the triceps for a short time.
- Take control and go back to the starting position.
- Do it again for the target reps.
Sets and Reps That Are Recommended: Do two sets of 12 to 15 reps. Take a break of 30 seconds between each set. Best variations: kickbacks that alternate, reps that are slower, and reps that have longer pauses. Tip for form: Keep your upper arms close to sides.
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