What’s the science behind upper arm toning exercises? How do you get tone or get it back after 50? It’s all in this episode.
Say goodbye to bat wings, bingo arms and the second wave good bye! I’m sharing 10 upper arm exercises that you can do at home. Inevitably, one of more of these may not work for you for one reason or another. You’ll still have plenty of options for creating a workout that won’t bore you and will keep those muscles guessing.
Get your cheatsheet and you can always have these exercises at the ready!
10 Upper Arm Toning Exercises You Can Do At Home
- Triceps kickback single
- Triceps kickback (seated or standing)
- Triceps press (seated or standing)
- Skull crushers
- Lying triceps extensions
- Lying triceps extensions with kettle bell/weight palms in neutral
- Straight-arm triceps extension (seated or standing)
- Close-grip chest press
- Triceps triangle pushups
[Watch the video any time for quick how-to set up and perform each]
You can get the cheat sheet too for details on the exercises and what else you need to truly get toned upper arms. Just enter your name and best email. Check your spam or trash if you don’t see an email from flippingfifty.com within a few minutes of signing up below.
Q: I’ve lost 40, 50 or 100 pounds and I have loose skin. How can I tone that?
Q: Can I do upper arm exercises on alternate days I do other weights?
Q: I have upper arm cellulite even though I have tone. Are there upper arm exercises that help that?
It is somewhat genetic
It is tied to decreasing estrogen that leads to decreased circulation.
The solution to increased circulation is move them!
Arm-centric cardio exercise (you know I love boxing, and swimming, even non-cardio yoga- provided you’re doing down dog and transitioning using your upper body) will help.
Don’t forget strength training. It should be on the top of your list. In addition to decreasing estrogen, you’ve got decreasing testosterone, causing muscle to evacuate the premises. So you need to stimulate that muscle at least twice a week in a way that fatigues it so you’ll regain some lean muscle and help boot flabby fat from running the show.
Combine upper body focused cardio with strength training options I mention and you’ll have the best exercise approach.
For the details on how to get started with the right weight, sets, and reps grab the cheat sheet at flippingfifty.com/10armex because in it I tell you how to choose for where you are right now, and then give you a page to create and record your own workout plan. Seriously, start it right now and you’ll have arms of envy in 6-8 weeks.
In the cheat sheet I also share the importance of nutrition and a few habits that will help. The biggest thing though is remembering:
- Arm tone is not only about arm exercises. You’ve got to change that metabolism.
- You’ve got to use both the joints the triceps muscles cross.
- You’ve got to hit a variety of exercises because you’ve got three muscles in this triceps group.
You do have to focus on metabolism boosting exercises… that is those that cause you to reach muscular fatigue. Not just overall body fatigue we know of as tired and losing form.
You do want and need functional types of exercises but if you’re not also really taxing muscle to change muscle you’re doing less for metabolism than you could be – and that metabolic boost will help your arm tone and definition.
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