5 standing exercises that build upper arm strength at 55

A certified trainer says these 5 standing moves will increase upper arm strength after age 55.

If you have noticed that the backs of your hands are weaker or stronger than before, you are not imagining things. Age-related muscle weakness (known as sarcopenia) naturally accelerates around midlife. Research shows that adults can lose about one percent of muscle mass per year, especially without regular strength training. This loss of strength and muscle can affect daily activities such as pushing doors, carrying groceries, or lifting overhead.

The good news is this gives strength in his upper arms does not require heavy dumbbells or complex sports exercises. Many trainers recommend simple standing exercises that rely on body weight, controlled movement, and timing to strengthen your upper arms after 55. So to find out which standing exercises you should add to your routine, we spoke to them. James Bickerstaff, CPTpersonal trainer in OriGymwho shares his recommended exercises below.

“Standing exercises allow you to train your upper body without the need for heavy equipment or putting too much stress on the joints,” says Bickerstaff. “They are especially effective for strengthening the triceps and shoulders, as well as improving coordination and stability.”

Read on for Bickerstaff’s top five exercises for stronger, defined arms in your 50s and beyond. So when you’re done, check these out 5 Dumbbell Exercises That Build Shoulder Strength Faster Than Machines After 60.

Standing wall push-ups

First and foremost, standing wall push-ups are easily one of the best ways to build upper body strength, especially for adults who are just doing resistance training.

“Wall presses activate your triceps, shoulders, and chest without stressing your joints,” Bickerstaff says. “This move helps strengthen the back of your arms and improve upper body strength for everyday tasks like pushing doors.”

How to do it:

1. Stand facing the wall and place your feet about an arm’s length apart.
2. Place your hands on the wall at shoulder height and shoulder width apart.
3. Engage your core and keep your body in a straight line from head to toe.
4. Slowly bend your elbows to pull your chest to the wall.
5. Pause for a second or two, then push through your palms to return to the starting position.
6. Perform 2 to 3 sets of 10 to 15 repetitions, resting 45 to 60 seconds between sets.

Standing arm circles

Arm circles may seem simple, but they put your shoulders and upper arms under constant tension. “Standing arm circles keep your arms under constant stress, which helps strengthen your shoulders and strengthen your upper arms without the need for weights,” Bickerstaff explains.

How to do it:

1. Stand tall with your feet hip-width apart.
2. Extend your arms to your sides at shoulder height.
3. Keep your hands down and bend your elbows slightly.
4. Start making small, controlled circles forward with your hands.
5. Hold for 20 to 30 seconds before reversing direction and repeating for another 20 to 30 seconds.
6. Complete 3 sets in each direction. Rest 30 to 45 seconds between sets.

Standing mice

Standing kicks combine upper arm strengthening with light cardio, which can help strengthen and tone your upper arm muscles.

“These great low-impact exercises tone your arms by working them consistently,” says Bickerstaff. “This helps strengthen the shoulders, biceps and triceps while improving coordination.”

How to do it:

1. Keep your feet shoulder width apart and bend your knees slightly.
2. Raise your arms in front of your chest in a guard position.
3. Engage your core and keep your posture straight.
4. Extend one arm forward in a controlled punching motion.
5. Return your arm to the starting position and repeat with the opposite arm.
6. Continue alternating kicks smoothly without locking your elbows.
7. Aim for 3 sets of 30 to 40 seconds, resting 30 to 45 seconds between sets.

Standing straight

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Reverse arm raises target your rear deltoids and upper back muscles reads Exercises are important for good posture and arm strength as you age.

“This exercise targets the often-neglected muscles in the back of the shoulders and upper arms,” ​​explains Bickerstaff. “It helps create stronger, more defined arms while improving posture.”

How to do it:

1. Stand tall, spread your legs apart and bend your knees slightly.
2. Extend your arms straight ahead at shoulder height.
3. Keep your hands facing each other and tighten your core.
4. Slowly stretch your arms out and back.
5. Bring your shoulder blades together at the end of the movement.
6. Pause for a second or two, then return your arms to the starting position with control.
7. Do 2 to 3 sets of 12 to 15 repetitions. Rest 45 to 60 seconds between sets.

Standing upper reach

Last, but far from least, the standing upper reach to darken the arms after 55 is impossible.

“This exercise puts your triceps under stress and also encourages shoulder stability and flexibility,” says Bickerstaff. “This can help strengthen the back of the hands and improve everyday hand strength.”

How to do it:

1. Stand tall with your feet hip-width apart and brace your core.
2. Raise your arms straight with your palms facing forward.
3. Slowly bend your elbows to lower your hands behind your head.
4. Keep your upper arms up and close to your ears.
5. With control, stretch your arms up toward the ceiling.
6. Avoid arching your lower back when moving.
7. Do 2 to 3 sets of 10 to 12 repetitions, resting 45 to 60 seconds between sets.