Sagging arms, flabby arms or “bat wings” — so many ways to describe, or bemoan, the look of our arms that we’d rather hold off on. For the most motivated among us, the solution is straightforward: get moving.
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Toning your arms through strength training
Bat wings can appear after a strict diet or as a result of muscle loss due to natural ageing. To keep your arms firm as they once were, you’ll need to tighten skin that has stretched and lost its elasticity.
An effective approach is to build up the muscles hiding beneath the sagging skin. Increasing muscle volume helps compensate for lost elasticity — a good arm-toning exercise is exactly what’s needed.
The muscles involved are your triceps and biceps. Think of this as the best of both worlds. Surgery is an option, but not a pleasant one. A movement to firm up your arms beats going under the knife.
Recommended exercises to tone your arms
Here are 7 exercises for firm, toned arms. But first, a few useful reminders:
– Vary the angles you work your muscles from by mixing up your exercises.
– Warming up prevents injuries.
– Listening to your body during exercise lets you fine-tune your weights and posture as you go.
– Picture how your arms will look next summer whenever a movement to firm up your arms starts to feel like a chore.
Dips: a complete exercise
Dips are a push-pull arm movement (also known as vertical push-ups or reverse push-ups). This exercise works the triceps and lower pectorals intensely. A dedicated dip station is ideal, but several at-home alternatives exist.
Chair variation: place a chair behind you and rest your hands on it at shoulder width. Extend your legs so only your heels touch the floor. Lower yourself slowly, resisting your body weight until your body is parallel to the floor. Then push back up to the starting position using your arms — your triceps will feel every rep. Aim for 3–4 sets of 6–12 repetitions.
Dips are a great exercise to tone your arms and your entire upper body.
Lying dumbbell triceps extension
This is a triceps-focused press. Perform it lying down with a stability ball under your shoulders and feet flat on the floor. Hold the dumbbell with arms close together (to target the triceps rather than the chest), then bend your right arm down toward your body, keeping the elbow tucked in. Lift the dumbbell without engaging the shoulder, then return to the starting position. Repeat on the other arm. 4 sets of 8–12 reps are what you need to achieve firm, toned arms within a few weeks. Increase the weight if you don’t feel a slight burn in the muscle on the last rep of each set. Using a stability ball adds an extra challenge by engaging all the small stabilising muscles throughout your body.
The rowing machine: your whole body will thank you
This machine has earned its reputation. According to scientists, it engages 90% of the body’s muscles, improves cardiovascular fitness and builds endurance. Several compact home models are available. For maximum impact on your arm muscles, opt for a central-pull rowing machine — it will naturally guide you through a movement that firms up your arms. Pull hard while keeping your elbows close to your body, without relying too heavily on your legs. Work in 3–5 minute sets depending on your fitness level, with 3-minute rest periods in between. Use the return phase to breathe deeply and recover.
Overhead triceps extension with dumbbell: train like Arnold Schwarzenegger
For beginners, it’s best to use a single dumbbell to reduce the risk of injury. You can perform this exercise standing or seated. Lift the dumbbell overhead with your palm facing inward. Bend your elbow to lower the dumbbell behind your head until your forearm is parallel to the floor. Keep your shoulder stable — use your free hand for support, as this is key to avoiding injury. As always, aim for 3–4 sets of 8–12 reps. Adjust the weight based on how challenging the exercise feels. A barbell variation is also an option.
Cable triceps pushdown: the beginner-friendly exercise
Simple yet effective, this exercise is recommended for beginners but is also used by seasoned gym-goers with heavy loads. Starting position: stand facing the cable machine, feet hip-width apart, back straight, knees slightly bent, elbows tucked into your sides (the key to this exercise), and hands gripping the bar at chest height. Exhale as you push the cable down until your arms are almost fully extended (avoid locking out the joints — this applies to all exercises), then inhale as you return to the starting position. Aim for 4 sets of 12 reps.
Dumbbell press: build your muscles and boost your memory!
A rigorous study led by Teresa Liu-Ambrose, director of the Aging Research Lab at the University of Vancouver, found that dumbbell training (like other weightlifting exercises) has beneficial effects on the nervous system — particularly on memory. Surprising, but scientifically proven. There are several variations of this classic exercise. The easiest to start with is the seated version, with back support, for added safety. Starting from thigh level, raise the dumbbells to shoulder height, then press them overhead as you exhale. In addition to your arm muscles, this exercise also strengthens your shoulders. Aim for 4 sets of 8–12 reps.
Close-grip push-ups: drop and give me twenty
The classic bodyweight exercise everyone knows — but the close-grip triceps variation is the one to go for if you want firm, toned arms. With a narrow hand position, you shift the focus from your chest to your arm muscles. On the way down, resist the urge to flare your elbows out: keep them tucked and concentrate the effort on your triceps — they’ll thank you later. This is a highly effective exercise for toning your arms. Start with 4 reps if you find it difficult, then gradually build up to 4×12 repetitions.