4 At-Home Moves That Tone Upper Arms Faster Than Gym Classes After 60

Tighten loose arms with these trainer-approved home exercises.

Noticing softer skin on the backs of your upper arms with age is common, and there are ways to improve it. Fat loss can’t be isolated to one area, but a study that had people train one arm for 12 weeks found no extra fat loss in the worked arm. In other words, more defined arms come from overall fat loss and from building the muscle underneath. The triceps make up most of the upper arm, so strengthening them matters.

Resistance training is the key piece. Research has shown that these exercises can increase triceps thickness, helping the back of the arm look more toned and firm as body fat decreases. Best of all, you don’t need a gym or a class to do it.

To find out more, we asked James Bickerstaff, CPT, a personal trainer at OriGym, for four home exercises that can help strengthen and firm the upper arms using only a wall, a sturdy chair or countertop, and a pair of water bottles.

“Strengthening your arms and changing how they look are two different things,” he says. “These movements build real muscle in the triceps, shoulders and biceps, but a firmer appearance also depends on overall activity and nutrition, since you can’t spot-reduce fat from one area.”

If you’re ready to begin, here’s where to start. And when you’re done, take a look at these 5 Exercises That Lower Blood Pressure Faster Than Walking After 60.

Incline Push-ups

“Incline push-ups work the triceps, shoulders, and chest at the same time,” says Bickerstaff. “An elevated surface also means you’re lifting less of your body weight, which makes them easier than standard floor push-ups.”

How to do it:

1. Place your hands slightly wider than shoulder-width apart on a sturdy elevated surface, such as a countertop or bench.
2. Step your feet backward until your body forms a straight line from head to toe.
3. Engage your core and bend your elbows to lower your chest toward the surface with control.
4. Pause for one to two seconds once your chest is a few inches off the surface.
5. Push back to the starting position until your arms are straight.
6. Complete two to three sets of 8 to 12 reps.
7. Rest for 60 to 90 seconds between sets.

Chair Tricep Dips

Next is a move that directly works the back of your upper arms. “The triceps make up a large proportion of our upper arms, so strengthening them can noticeably affect how strong and defined your arms look,” Bickerstaff explains. “Chair dips use your body weight as resistance and are easier when your feet stay closer to the chair.”

How to do it:

1. Sit on the edge of a sturdy, non-slip chair with your hands beside your hips and your fingers facing forwards.
2. Move your hips just off the front edge while keeping them close to the chair.
3. Bend your elbows to slowly lower yourself a short distance while keeping your elbows pointing back rather than flaring out.
4. Stop before you feel any strain in your shoulders.
5. Press through your hands to straighten your arms while keeping your shoulders down rather than rolling forwards.
6. Perform two to three sets of 6 to 10 reps.
7. Rest for 45 to 60 seconds between sets.

Wall Plank Shoulder Taps

“During wall plank shoulder taps, your arms and shoulders have to support your body while the core works to prevent you from rotating,” says Bickerstaff. “This exercise builds upper-body strength and stability without requiring you to get down onto the floor.”

How to do it:

1. Stand facing a wall and place your hands against it at roughly shoulder height and shoulder-width apart.
2. Step your feet backward so your body leans into a straight line toward the wall.
3. Brace your core and keep your hips level.
4. Keep your torso as still as possible as you lift one hand and tap your opposite shoulder.
5. Replace that hand and tap with the other, alternating sides without letting your hips rock.
6. Complete two to three sets of 10 to 12 reps per side.
7. Rest for 45 to 60 seconds between sets.

Water Bottle Bicep Curls

“You don’t need a rack of dumbbells to start strengthening your arms at home,” says Bickerstaff. “Water bottles or other safe household objects can provide enough resistance for beginners.”

How to do it:

1. Stand tall holding a full water bottle in each hand with your arms at your sides and your palms facing forwards.
2. Keep your elbows tucked close to your sides during the movement.
3. Slowly bend your elbows to bring the bottles up toward your shoulders.
4. Squeeze your biceps for one to two seconds at the top of the movement.
5. Lower the bottles back down slowly and with control, avoiding letting them drop.
6. Aim for two to three sets of 10 to 15 reps.
7. Rest for 45 to 60 seconds between sets.