If you’ve noticed the backs of your upper arms getting softer with age, you’re not alone. The good news is that there’s something you can do about it. While you can’t target fat loss to one specific spot, one older study in which people trained a single arm for 12 weeks found no extra fat loss in the trained arm, a reminder that firmer arms come from losing fat overall and from building the muscle underneath. And that muscle, the triceps, makes up the majority of your upper arm.
That’s where resistance training comes in. Studies show that resistance exercise measurably increases triceps thickness, which is exactly what gives the back of the arm a toned and strong appearance as the fat surrounding it melts away. Plus, you don’t need a gym or a class schedule to get there, either.
To learn more, we spoke with James Bickerstaff, CPT, a personal trainer at OriGym, who shares four home exercises that can help firm and strengthen your upper arms using nothing more than a wall, a sturdy chair or countertop, and a couple of water bottles.
“Strengthening your arms and changing how they look are two different things,” he explains. “These moves build real muscle in the triceps, shoulders and biceps, but a firmer appearance also depends on your overall activity and nutrition, since you can’t spot-reduce fat from one area.”
Now, if you’re ready to get started, let’s dive in. And when you’re finished, check out these 5 Exercises That Lower Blood Pressure Faster Than Walking After 60.
Incline Push-ups
“Incline push-ups work the triceps, shoulders, and chest simultaneously,” says Bickerstaff. “Using an elevated surface also reduces how much body weight you have to move, making them more accessible than traditional floor push-ups.”
How to do it:
- Place your hands slightly wider than shoulder-width apart on a sturdy elevated surface, such as a countertop or bench.
- Step your feet backwards until your body forms a straight line from head to toe.
- Engage your core and bend your elbows to lower your chest toward the surface with control.
- Pause for one to two seconds once your chest is a few inches off the surface.
- Push back to the starting position until your arms are straight.
- Complete two to three sets of 8 to 12 reps.
- Rest for 60 to 90 seconds between sets.
Chair Tricep Dips
Next up we’ll jump to an exercise that directly targets 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,” explains Bickerstaff. “Chair dips use your body weight as resistance and are made easier by keeping your feet closer to the chair.”
How to do it:
- Sit on the edge of a sturdy, non-slip chair with your hands beside your hips and your fingers facing forwards.
- Move your hips just off the front edge while keeping them close to the chair.
- Bend your elbows to slowly lower yourself a short distance while keeping your elbows pointing back rather than flaring out.
- Stop before you feel any strain in your shoulders.
- Press through your hands to straighten your arms while keeping your shoulders down rather than rolling forwards.
- Perform two to three sets of 6 to 10 reps.
- Rest for 45 to 60 seconds between sets.
RELATED: 5 Exercises That Undo 10 Years of Skipped Workouts Faster Than Walking After 55
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 workout builds upper-body strength and stability without requiring you to get down onto the floor.”
How to do it:
- Stand facing a wall and place your hands against it at roughly shoulder height and shoulder-width apart.
- Step your feet backwards so your body leans into a straight line toward the wall.
- Brace your core and keep your hips level.
- Keep your torso as still as possible as you lift one hand and tap your opposite shoulder.
- Replace that hand and tap with the other, alternating sides without letting your hips rock.
- Complete two to three sets of 10 to 12 reps per side.
- 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:
- Stand tall holding a full water bottle in each hand with your arms at your sides and your palms facing forwards.
- Keep your elbows tucked close to your sides during the movement.
- Slowly bend your elbows to bring the bottles up toward your shoulders.
- Squeeze your biceps for one to two seconds at the top of the movement.
- Lower the bottles back down slowly and with control (avoid letting them drop).
- Aim for two to three sets of 10 to 15 reps.
- Rest for 45 to 60 seconds between sets.
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