5 Exercises That Give You Back the Arms You Had at 40 After 65

When you reach your 60s, it’s important to remain strong and mobile. But if hitting the gym isn’t your thing, don’t stress. Working out doesn’t have to be “all or nothing,” meaning it’s not necessary to push yourself to the limit. Instead, consider a “maintenance” workout plan, starting with your arms.

Strong arms are necessary to continue performing daily tasks. Strong biceps and triceps are what help you lift your grandkids, pull a packed tote bag over your shoulder, and even push a wheeled suitcase through an airport. Including the right arm exercises in your routine is necessary to keep your bones and muscles strong while reducing your risk of injury. We’re here with a great routine to consider.

We spoke with an expert who shares five exercises that can help you get back the arms you had at 40 after 65.

According to Kristi Dobreff, a ClassPass Wellness Council Member and Strength and Conditioning Coach at The Kollective Nashville, arm work is generally low-impact and simple to scale, making it a gentle way to build strength. She recommends starting out with light one to three-pound weights and prioritizing form. In addition, avoid locking out your joints, move slowly, never hold your breath, and stop if you feel sharp pain, particularly in the shoulders.

Wall Pushups

1. Stand tall, arms-length away from a wall.
2. Place your hands shoulder-width apart on the surface.
3. Bend your elbows to lower your chest toward the wall.
4. Press back up.

RELATED: 6 Best Standing Exercises for Toning Arms After 50

Dumbbell Bicep Curls

1. Hold a dumbbell in each hand at your sides with a supinated grip.
2. Bend your elbows to curl the weights up toward your shoulders.
3. Squeeze your biceps at the top.
4. Use control to lower.

RELATED: 7 Moves to Build Strong Arms in 30 Days After 45

Tricep Overhead Extensions

1. Begin standing tall or seated on a sturdy chair, holding a lightweight dumbbell with both hands.
2. Keep your elbows close to your ears as you slowly lower the dumbbell toward the back of your head, feeling the stretch in your triceps.
3. Use control to press the weight back overhead.

RELATED: 5 Standing Exercises To Shrink Your ‘Armpit Pooch’ For Good

Band Rows

1. ​​Begin by anchoring a resistance band to a sturdy pole at chest level.
2. Stand tall, facing the anchor point.
3. Hold the band with both hands.
4. Bend your elbows and pull the band toward your ribs.
5. Gently squeeze your shoulder blades together.
6. Extend your arms back to the start position.

RELATED: 5 Arm-Firming Exercises That Smooth Bat Wings in 30 Days After 50

Lateral Raises

1. Begin standing tall with your feet hip-width apart, holding a dumbbell in each hand at your sides.
2. Activate your core, maintain a tall chest, and keep your shoulders relaxed.
3. Lift your arms out to the sides to shoulder height, keeping a slight bend in the elbows.
4. Hold for a few seconds before lowering.

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