Over 50 Exercises For Upper Arms
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Today I’m going to show you five over 50 exercises for upper arms you can do at the gym or at home using dumbbells or resistant bands.
As we get older it gets tougher to stay in shape but with these simple arm exercises you can have your arms looking fantastic.
Over 50 Exercises For Upper Arms
Over 50 Exercises For Upper Arms – Bicep Curls
The first exercise we start with is the bicep curl. You’re going to pick up your dumbbells, sit down and make sure you keep your spine nice and tall.
Make sure to engage your abs and then you’re going to sleep this slowly, you squeeze your biceps at the top and control all the way down.
Fully stretch at the bottom and then move it slowly up, squeeze at the top and slowly release. You can do 3 sets of 10 reps for this exercise.
Over 50 Exercises For Upper Arms – Hammer Curl
So you’re going to stand up nice and tall. You’re going to use a neutral grip, so make sure you keep the elbows close to your body.
You’re going to slowly curl your biceps, squeeze and slowly lower down, hold and squeeze then slowly release. Make sure you don’t open your elbows.
I have a lot of women asking me, what I do for the fat on the back of my arms? So these exercises are going to help you to tone up your triceps.
Most of women will hold a lot of fat and we get really flustered here in this area. It’s really normal. So I’m going to show you a couple exercises you can do for that.
Over 50 Exercises For Upper Arms – Kickback Extension
The first one is the kickback extension. You’re going to step on your bands and you’re going to lean forward.
Make sure that you keep your elbows close to your body and you can even hold here or if you want a more resistance you can hold in the tube.
So you’re going to go from here, extend your triceps all the way back, squeeze and hold.
Over 50 Exercises For Upper Arms – Overhead Tricep Extension
The next one is the overhead tricep extension. You’re going to step into the bands but just use only one side.
The band should be just behind you and raise up. Make sure you really feel that stretch in your triceps and then you fully extend behind your head.
Then all the way down, feel that stretch and extend. Make sure you keep your abs in.
I’ll say 3 sets of 8-10 will be a good number. You’re going to really feel the burning. of those triceps.
Over 50 Exercises For Upper Arms – Plank
The last one is going to be the plank. I’m going to show a couple variations and how you can progress from that.
So for the first one you can use your couch. So you’re going to angle a little bit to make it easier on you.
You have options here. You can keep your feet wider or closer. As you keep closer it’s going to be really harder and you’re going to feel more work in your core.
So from here just hold as you progress. You can move to the floor. You can keep wider if need be and take it easy or you can keep closer and make it harder.
My progress from here could be a shoulder tap, we’re going to just cross, cross, cross, tap your shoulder. If you want to make it even harder you can bring your hands close together.
Over 50 Exercises For Upper Arms – Conclusion
So these are the 5 over 50 exercises for upper arms that you can do from home with as little equipment as possible.
With just a pair of dumbbells or a resistance band you can do these workouts every day from home.