Exercises To Firm Up The Arms As People Get Older

According to US News Health, muscle mass begins to decline in the 40s, then picks up speed in the 50s and beyond. Though a decline in muscle mass seems insignificant in your 20s and 30s, it can lead to a debilitating disease known as sarcopenia in your 70s and 80s. Less widely known than osteoporosis, sarcopenia can leave elderly individuals frail and dependent on others for care and help with simple daily activities. In addition to strengthening the arms, all individuals benefit from a regular program of strength training for the muscle of the entire body.

Arm Curls

Arm curls strengthen the biceps muscle in the upper part of the arm. Use dumbbells, weighted bars, bands and medicine balls to perform arm curls. Begin with the arms at the sides, bend the elbows and curl the palms up toward the shoulders. Hold this position for a few seconds then return to starting position. Use a light to moderate weight for biceps training and train the muscle until you reach fatigue. Train from a seated or standing position.

Hammer Curls

Hammer curls also strengthen the biceps muscle. They allow you to train from a different angle because of the position of your arms. Unlike the traditional arm curl, perform the hammer curl with your palms facing each other the entire time. When your palms come up to your shoulder, your thumbs should be pointed up toward the ceiling. Use dumbbells or resistance bands to perform hammer curls. Stand or sit, if balance is an issue, when performing hammer curls.

Overhead Triceps Extension

The overhead triceps extension strengthens the triceps muscle in the back of the arm. This is an area of concern for most women because loss of muscle mass leads to excess skin that moves when waving. Use dumbbells, a weighted bar or resistance bands to perform overhead triceps extension. Keep the elbows pointed straight ahead during exercise execution and contract the muscle fully at the end of the movement. Use light to moderate weight and move through full range of motion.

Triceps Kickback

The triceps kickback is great for the back of the arm and easy to perform regardless of flexibility. To perform the exercise, sit in a chair and grasp a dumbbell in one or both hands. Extend the arm straight back and squeeze the triceps muscle once the arm is fully extended. Move through full range of motion and perform the exercise until the muscle is fatigued.