Toning the backs of your arms after 50 takes more than just random triceps work, it’s about hitting the muscles from multiple angles while keeping your core and posture engaged. Standing exercises make this possible by activating your entire body, not just your arms. When you’re upright, your shoulders, core, and stabilizers join in, which burns more calories and builds more muscle in less time.
Bat wings, those soft, loose areas at the back of your arms, often develop from a mix of muscle loss, slower metabolism, and less overall activity. The good news? You can reverse much of this by consistently training the triceps, shoulders, and supporting upper-body muscles. Standing exercises give you the added benefit of improving balance and posture while tightening your arms.
This 30-day plan combines targeted triceps work with functional movements that keep your arms engaged the entire time. We’ll also break down what you can expect every 10 days so you know exactly how your strength and shape will change along the way.
5 Standing Exercises to Banish Bat Wings in 30 Days
Standing Overhead Triceps Extension
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Target the backs of your arms while engaging your core and stabilizing muscles in a single motion. Holding the weight overhead challenges your shoulders, abs, and lower back to maintain control, turning a simple triceps exercise into a full-body strength builder. Over time, this movement not only sculpts your triceps but improves overall upper-body coordination and posture. Controlled execution ensures maximum activation while protecting your joints and spine.
How to Do It:
- Stand with feet hip-width apart, holding one dumbbell with both hands overhead.
- Keep your elbows close to your head and lower the weight behind you until your arms form a 90-degree angle.
- Press the weight back up to full extension.
- Perform 10–12 controlled reps.
Standing Kickback with Hold
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Focus on shaping the triceps while building control and stability through your shoulders and core. Holding the top position amplifies muscle activation, forcing your arms to work harder and improving endurance. Slightly hinging at the hips challenges your posture and balance, turning a simple isolation move into a functional strength exercise. Consistent execution strengthens your arms, sharpens upper-body control, and enhances overall coordination.
How to Do It:
- Stand with feet hip-width apart, holding dumbbells at your sides.
- Hinge slightly forward at the hips, elbows bent at 90 degrees.
- Extend your arms straight back, squeezing your triceps at the top.
- Hold for 2 seconds, then slowly return to start.
- Perform 12–15 reps.
Standing Lateral Raise to Overhead Press
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Build strong, defined shoulders and sculpted triceps while challenging your upper-body stability in a single fluid movement. The lateral raise engages the delts, while the overhead press pushes your triceps and core to maintain control. Transitioning between the two motions elevates your heart rate and recruits multiple muscle groups, making it a mini full-body challenge. Performed with precision, this sequence improves posture, shoulder mobility, and overall arm strength.
How to Do It:
- Stand with feet shoulder-width apart, dumbbells at your sides.
- Raise the weights out to shoulder height with straight arms.
- Rotate palms forward and press weights overhead.
- Reverse the motion slowly back to the start.
- Perform 8–10 reps.
Standing Upright Row to Triceps Kickback
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Combine shoulder, trap, and triceps strength in one fluid, powerful sequence. The upright row activates the upper back and delts, creating a solid foundation for the triceps kickback. Engaging multiple muscles at once improves posture, arm definition, and upper-body coordination. Executed with control, this two-part movement strengthens the arms while challenging your core and stability throughout.
How to Do It:
- Stand with feet hip-width apart, holding dumbbells in front of thighs.
- Pull weights straight up along your body to chest height, elbows pointing out.
- Lower slightly, then hinge forward and perform a triceps kickback.
- Return to start and repeat for 8–10 reps.
Standing Reverse Grip Overhead Press
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Flipping your grip to underhand recruits the triceps more than a traditional overhead press, while still working your shoulders. Keeping the body standing forces your core, glutes, and lower back to stabilize with every rep. The controlled press builds arm definition and upper-body strength simultaneously. Executing this movement with precision enhances shoulder stability, posture, and overall pressing power.
How to Do It:
- Stand with feet shoulder-width apart, dumbbells at shoulder height, palms facing you.
- Press weights straight overhead without locking out your elbows completely.
- Lower under control to start.
- Perform 10–12 reps.
What to Expect Every 10 Days
Day 10: You’ll notice more firmness at the back of your arms and improved shoulder endurance. Everyday lifting motions will start to feel easier.
Day 20: Arm definition becomes visible. Sleeves fit more comfortably, and your posture feels stronger during all upper-body work.
Day 30: The backs of your arms look tighter, your triceps feel more toned, and you’ll have the strength to perform pressing and lifting tasks with ease.
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
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
