If you’re looking to tone the upper arms and improve overall upper-body strength, targeted resistance exercises can make a noticeable difference over time. Often referred to as “bat wings,” the area under the triceps tends to be one of the most common places people notice looseness as they age or experience weight fluctuations. The good news? Consistent strength training can help tighten and define the area while also improving posture and functional strength.
Personal trainer and physical therapist Lalitha McSorley of Brentwood Physiotherapy Calgary explains that the key is engaging the triceps, shoulders, and supporting muscles through controlled resistance movements. Below are the effective exercises she recommends for building stronger, more sculpted arms. Make sure to check out each video for a visual guide on the exercises!
1. Tricep Push-Ups
A push-up is a renowned and tried-and-true way to help tone your arms. McSorley says, “When you perform a push-up, your arms must bear the weight of your body as you move them up and down,” she explains. This resistance, McSorley adds, helps to “strengthen and tone all of the arm muscles, including the triceps.” To do these push-ups, she recommends keeping your arms “shoulder width apart” and using a mat on the floor.
2. Plank Taps
Planks are another solid exercise for toning arms, McSorley notes, as they require you to “hold your body weight in an isometric position while engaging the arm muscles.” This, she adds, helps to “strengthen the muscles in your shoulders and arms without any additional resistance.” To make this even more intense and rewarding, you can add taps to this, and touch each shoulder while in a plank position.
3. Overhead Presses
An overhead press is another great exercise option for toning arms, McSorley points out, as it “involves pressing the weights above your head and engaging the arm muscles.” This, she adds, helps to strengthen and tone “all of the arm and shoulder muscles while also engaging the core.” To do this, she instructs to stand tall with a weight in each hand, and then lift both weights over your head. It’s vital, she notes, to keep your wrists straight and then slowly lower your arms back down again.
4. Tricep Dips
Tricep dips are highly effective for isolating the back of the arms. Using a bench or sturdy chair, lower your body by bending your elbows, then push back up through your palms. This move directly targets the triceps and helps improve muscle tone with consistent practice.
5. Bicep Curls
Bicep curls help balance arm strength by targeting the front of the upper arm. Holding dumbbells, curl the weights toward your shoulders while keeping your elbows close to your sides. This simple but effective movement helps build definition and strength over time.
6. Arm Circles
Arm circles may look simple, but they’re excellent for toning and endurance. Extend your arms out to the sides and make small controlled circles. You can increase intensity by adding light weights or increasing duration, helping to strengthen shoulders and improve muscle endurance.
