Dealing with underarm laxity—commonly referred to as “turkey wings” or “bat wings”—is a frequent concern as we age. This softening of the upper arm area typically results from a combination of natural muscle loss (sarcopenia), changes in skin elasticity, and shifts in body composition. While it can feel discouraging, the solution doesn’t necessarily require high-impact, grueling gym sessions. In fact, for those over the age of 55, a strategic, low-impact approach can often be more sustainable and effective for long-term toning.
According to Terry Tateossian, a Certified Lifestyle Medicine Coach and Founder of THOR – The House of Rose, the secret lies in mechanical tension and consistency rather than sheer intensity. Tateossian emphasizes that while “spot reduction” (the idea that you can burn fat in one specific area through exercise) is a myth, you can significantly improve the appearance of your arms by building the underlying muscle and improving your posture.
For women and men in their mid-50s and beyond, gentle strength-building routines that focus on “Time Under Tension” (TOT) can be transformative. By controlling the speed of each movement, you activate underused muscle fibers in the triceps and biceps without putting undue stress on the joints. Below are five expert-recommended moves designed to firm the upper arms and improve overall functional strength.
Wall Pushups
Wall pushups are an excellent entry-point exercise because they allow you to build chest and tricep strength without the strain of a traditional floor pushup. This move targets the triceps directly while also engaging the core and stabilizing the shoulders.
- Stand facing a wall, roughly an arm’s length away.
- Place your palms flat against the wall at shoulder height and shoulder-width apart.
- Keep your body in a straight line as you engage your core and slowly bend your elbows, lowering your chest toward the wall.
- Push back to the starting position with a controlled motion.
- The Routine: Perform 3 to 4 sets of 10 to 12 repetitions. Aim for a “2010” tempo (two seconds to lower, no pause, one second to push back, no pause). Rest for 60 seconds between sets.
Seated Tricep Kickbacks
This exercise isolates the triceps, which is the muscle group most responsible for the “jiggle” at the back of the arm. Performing this seated ensures that you don’t use momentum or your lower back to “swing” the weights, forcing the arms to do all the work.
- Sit upright on a stable bench or chair with your feet flat on the floor, holding a light dumbbell in each hand.
- Hinge forward slightly at the hips, keeping your spine neutral and flat.
- Lift your elbows so your upper arms are parallel to the floor.
- Extend your arms back until they are straight, squeezing the back of your arm at the peak of the movement.
- Slowly return to the starting position.
- The Routine: Complete 3 to 4 sets of 10 to 12 reps using the 2010 tempo.
Dumbbell Hammer Curls
While triceps are vital for “wing” reduction, the biceps and the brachialis (a muscle that runs underneath the bicep) provide the shape and structure of the front of the arm. The “hammer” grip—palms facing inward—targets these areas effectively while being kinder to the wrists than traditional curls.
- Sit tall with your feet firmly planted.
- Hold a dumbbell in each hand with a neutral grip (palms facing your body).
- Keeping your elbows tucked close to your ribs, curl the weights up toward your shoulders.
- Lower the weights back down slowly to full extension.
- The Routine: Perform 3 to 4 sets of 10 to 12 reps with a 60-second rest period.
Seated Alternating Isometric Lateral Raises
This move is a “value-added” exercise. By holding one arm in a static position while the other moves, you create a constant state of tension that builds muscle endurance and tones the deltoids (shoulders). Stronger shoulders create a visual “lift” for the entire arm.
- Sit upright on a chair, holding a dumbbell in each hand at your sides.
- Raise both arms out to the sides until they are level with your shoulders, forming a “T” shape.
- Keep the left arm held steady at shoulder height while you slowly lower and then raise the right arm.
- Switch sides after each rep or after completing a full set.
- The Routine: Aim for 3 to 4 sets of 10 to 12 reps per side.
Farmer’s Carry
Often overlooked in arm-toning routines, the Farmer’s Carry is a powerhouse move for total-body stability and grip strength. It forces the muscles in your arms and shoulders to stay contracted under a load, which helps with muscle density and posture.
- Select a pair of weights that feel heavy but manageable (ideally equal to a significant portion of your weight, though beginners should start light).
- Hold a weight in each hand at your sides with your shoulders pulled back and down.
- Walk forward in a straight line using small, controlled steps while keeping your torso perfectly upright.
- The Routine: Walk for 12 to 15 steps per set. Complete 3 to 4 sets, resting for one minute between each.
Improving the tone of your underarms after 55 is less about high-intensity gym sessions and more about the quality of movement. By focusing on the “Time Under Tension” and maintaining a consistent schedule, you can build the muscle necessary to fill out the skin and create a firmer, more contoured look. Remember that hydration and a protein-rich diet also play critical roles in supporting muscle recovery and skin health as you integrate these gentle but effective moves into your lifestyle.
