4 Standing Exercises to Fix Arm Jiggle After 50

Tighten and tone your arms with these simple standing moves.

An arm that jiggles can be caused by several factors, including extra fat, weak underarm muscles, and loose skin. Loose skin happens due to age or weight loss, and weak muscles occur when you lack exercise. Although it’s a frustrating challenge to deal with, there are certain steps you can take to firm this area up. We spoke with Karen Ann Canham, CEO and founder of Karen Ann Wellness, who shares four standing exercises you can do to fix the issue after 50—and you can see results in 30 days.

“Standing exercises that use controlled pushing, lifting, and holding are most effective because they activate the triceps, shoulders, and upper back at the same time,” says Canham. “Arm jiggle becomes more noticeable after 50 because muscle mass naturally declines while fat distribution changes. The triceps in particular weaken quickly when they are not used regularly. Hormonal shifts reduce skin elasticity which makes softness more visible. Many people rely less on upper-body strength as they age which accelerates muscle loss. Circulation also slows which affects tone and firmness. These changes are normal but reversible with targeted movement. Strengthening the arms restores shape and stability.”

Standing Overhead Press

“Standing overhead presses using light resistance or body tension for three sets of ten reps help firm the back of the arms and improve posture,” Canham tells us.

This movement also calls for you to train your shoulders while keeping your spine stable by activating the stabilizer muscles in your torso.

1. Begin standing tall with your feet hip-width apart.
2. Hold a dumbbell in each hand at shoulder level, palms facing inward.
3. Press the weights overhead, extending your arms.
4. Use control as you lower the weights to shoulder height.
5. Perform 3 sets of 10 reps.

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Standing Arm Sweeps

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“Standing arm sweeps forward and back for three sets of twelve reps build endurance and tone the shoulders,” Canham points out. This is a great exercise to warm up your upper body while boosting shoulder mobility.

1. Begin standing tall with your feet hip-distance apart. Keep your knees soft and your core activated.
2. Lengthen your arms out to the sides to shoulder level, palms facing forward.
3. Then, sweep both arms forward until your palms almost touch your chest.
4. Open your arms back out to the wide position, squeezing your shoulder blades together as you do so.
5. Keep the movement gradual and controlled.
6. Perform 3 sets of 12 reps.

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Standing Wall Pushups

Pushups are an excellent move for your upper body—including the arms, chest, and shoulders. Standing wall pushups are a productive variation that come with their own host of benefits.

“Standing wall pushups for three sets of ten reps strengthen the triceps safely without joint strain,” Canham tells us.

1. Standing tall, arms-length away from a wall.
2. Place your hands shoulder-width apart on the surface.
3. Engage your core and bend your elbows to lower your chest toward the wall.
4. Press back up to the starting position, keeping the movement slow and controlled.
5. Perform 3 sets of 10 reps.

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Standing Lateral Arm Lifts

“Standing lateral arm lifts for three sets of ten reps sculpt the shoulders, which visually tightens the arms,” Canham points out.

1. Begin by standing tall with your feet hip-width apart, while holding a dumbbell in each hand.
2. Raise the dumbbells out to the side to shoulder height.
3. Use control to lower.
4. Perform 3 sets of 10 reps.

“These movements work because they challenge the arms against gravity while keeping the body upright and active,” Canham adds. “Long periods of sitting reduce upper-body engagement and weaken the arms over time. Poor posture causes the shoulders to roll forward which takes tension off the triceps. Avoiding lifting or carrying tasks leads to muscle underuse … Small daily habits add up and contribute more than people realize.”

Alexa Mellardo

Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home. Read more about Alexa