Your cart is currently empty.

Unrivalled guarantees.

JULY 3, 2024

Effective Flabby Arm Exercises for Over 40: Get Toned and Strong

We've got the best flabby arm exercises for everyone over 40. Get toned, strong arms with our effective workout routines and transform your arms today

Read time: 12 minutes

Fun fact: I turned 40 this year. For the most part, I’m feeling pretty good but, as everyone over 40 will know, things take a little longer. Shifting weight, getting good muscle definition, getting off the sofa. It’s all just a little slower. Not to mention the risk of pulling a muscle and being out of action for much longer than in my 20s. But that’s where keeping your body in good shape comes in.

See, the more we move our bodies, the more flexible, strong, and agile they are. Meaning fewer injuries and an overall better physique. That’s why muscle-building activities like push-ups, tricep dips, bicep curls, and extensions can effortlessly add to arm strength and definition.

That said, it’s important not to overlook compound movements like planks and rows that involve multiple muscle groups - these can also surprisingly lead to overall arm toning.

Alright, enough talk, let's power-up your arm workout to start seeing results ASAP.

Best Exercises for Flabby Arms Over 40

When you're over 40, it's really important to do exercises that build muscle strength and keep your joints stable. And lifting weights is key for building muscle and keeping your bones strong as you get older. Here are some great arm exercises you should add to your workouts.


Push-ups are a classic exercise that works your chest, arms, and shoulders. They're great for strengthening and toning your triceps. If regular push-ups are tough due to wrist or shoulder issues, try modified push-ups against a wall or on an elevated surface like a bench to build strength.

Tricep Dips

Tricep dips focus on the triceps specifically. You can do them using a sturdy chair or bench, making them easy to perform at any fitness level.

Bicep Curls

Unsurprisingly, bicep curls target your biceps - which are often a concern for those worried about "flabby arms." Using light weights like dumbbells or resistance bands can safely tone and strengthen your biceps.

Overhead Tricep Extension

The overhead tricep extension is a great exercise for working out your triceps and also helps stabilize your core. You can use moderate hand weights or resistance bands to do this exercise, which helps tone and define your arms.

Besides this exercise, you should include compound movements like planks and rows that work multiple muscle groups. These will help tone your arms and give you a balanced workout. Remember, being consistent with these exercises is essential for the best results.

Focusing on Biceps: Top Routines

Developing your biceps is important when toning and strengthening your upper arms. Here are some effective routines that specifically target the biceps, which will help to enhance muscle definition and strength.

  • Hammer Curls: Expanding on the standard bicep curl, hammer curls with dumbbells are an excellent way to engage both the long and short heads of the biceps. By holding the weights in a neutral grip, palms facing each other throughout the exercise, you create a more balanced development of the biceps. This not only helps to improve strength but also contributes to a more aesthetically pleasing appearance.
  • Due to their ability to engage multiple muscle groups simultaneously, hammer curls offer a comprehensive upper-body workout. They target the biceps, forearms, and brachialis, which are essential for overall arm strength and tone. The neutral grip utilized during hammer curls also places less strain on the wrists, making it an ideal exercise for individuals with wrist sensitivity.
  • Concentration Curls: Incorporating concentration curls into your routine can be particularly beneficial for isolating and targeting the biceps. Named for their emphasis on intense focus and isolated movement, concentration curls promote a strong mind-muscle connection, enhancing muscle engagement and improving bicep peak development.
  • Concentration curls can help individuals achieve greater control over their bicep muscles while minimizing reliance on secondary muscle groups such as the shoulders or back. This focused approach allows maximal contraction and extension of the biceps, enhancing muscle development and definition.
  • Chin-Ups: Chin-ups are a highly effective bodyweight exercise for targeting the biceps. They engage the biceps and recruit multiple other upper-body muscle groups, such as the back and core muscles, providing a comprehensive workout for overall upper-body strength.
  • Pulling yourself up using your arms while engaging your back muscles makes chin-ups a compound exercise that delivers excellent strength-building and muscle-definition results. Incorporating chin-ups into your fitness routine can enhance bicep strength and upper-body muscularity.

Elevate Your Hydration Game with FORM

Taught Triceps: Effective Techniques

Your triceps are the muscles at the back of your arms, and they are crucial for activities like pushing and lifting. As we age, it’s normal to see these muscles become looser and less firm. But don't worry! Targeted exercises can help maintain or even increase strength and tone in these muscles.

  • Tricep Kickbacks: This exercise effectively targets the triceps. You perform it by bending your torso forward and extending your arm backward while holding a dumbbell. The movement isolates the triceps, promoting muscle toning and strengthening with each extension. It's a great move if you're looking to sculpt defined arms.
  • Overhead Tricep Extensions: Lifting a dumbbell or pulling on a resistance band over your head can work the entire tricep muscle. This exercise helps strengthen and sculpt the back of your arms, giving you that toned appearance you're after.
  • Close-Grip Bench Press: The close-grip bench press engages the triceps and chest muscles, making it versatile for building strength. By keeping your hands closer together while performing the bench press, you shift the focus onto the triceps, helping you develop stronger, more defined arms.

These exercises offer a comprehensive approach to strengthening and toning your triceps while improving overall upper-body strength. As such, including these exercises in your fitness routine will undoubtedly lead to noticeable improvements.

Chest, Shoulder, and Back: Complementary Exercises

While focusing on your triceps is vital, a well-rounded approach to toning and strengthening flabby arms also means giving your chest, shoulders, and back some attention too. This is because these muscle groups work together with the triceps to provide overall upper-body strength and stability. So let's go through some effective exercises that engage these areas:


Here we are again with push-ups. As we’ve said before, they’re a classic and popular exercise for a reason. And by lowering and raising your body using your arms, you activate the triceps and engage your chest muscles (pectoralis major and minor) as well as the anterior deltoids in your shoulders.

Bent-Over Rows

Next up, bent-over rows are an excellent choice for targeting your back muscles while engaging your shoulders and biceps. This compound exercise enhances overall upper body strength and muscular balance by focusing on the latissimus dorsi (the large muscles of the back), rear deltoids (shoulder muscles), and biceps. Pulling a weight towards your body from a bent-over position strengthens your back and promotes shoulder stability and bicep strength.

Incorporating these complementary exercises into your arm workout sequence can have significant benefits beyond just toning your arms. Strengthening the chest, shoulders, and back provides additional support and stability to your upper body. Which can be especially beneficial as you get older, and helps maintain good posture, reducing the risk of injury.

What's more, a balanced approach to upper body strength training can help alleviate common issues such as rounded shoulders or muscle imbalances resulting from daily activities or poor posture. Which is particularly beneficial for anyone who spends long hours sitting at a desk.

Reps, Sets, and Resistance: Building Your Routine

Finding the right balance of reps, sets, and resistance can be the key to building strong, toned arms. Starting with 2-3 sets of 8-12 reps for each exercise, for example, is an excellent starting point. This approach lets you focus on quality repetitions, ensuring you're not compromising your form or posture. From here, gradually increasing the weight or resistance as you build strength will continuously challenge your muscles and promote growth.

  • A well-rounded arm routine should encompass a variety of exercises targeting different arm muscles, such as bicep curls, tricep kickbacks, and overhead tricep extensions. Incorporating a diverse range of movements into your routine ensures a comprehensive approach to arm toning and strengthening.
  • For instance, starting with 10-15 lbs resistance for bicep curls and aiming for 3 sets can help gradually build bicep strength over time.

Establishing a routine that covers various arm muscles and incorporates gradual increases in resistance can ensure a sustainable method for achieving toned and strong arms.

Diet and Exercise: The Perfect Pair for Results

Exercise is great, but if we don’t talk about the right food, you’ll get nowhere. Eating well helps your body heal after exercising and provides the energy you need to work out effectively in the first place. Whether you aim to tone your arms, improve overall fitness, or maintain a healthy weight, a balanced diet is key.

Did you know that men should aim for around 3.7 liters of water a day while women should try to drink about 2.7 liters? This can be tough at first, but once you make it a habit, it'll become second nature.


Diet and exercise work together, plain and simple. So, by incorporating a balanced diet with adequate protein intake and staying properly hydrated alongside a consistent exercise routine, you're setting yourself up for success on your path toward toned and strong arms or overall fitness improvement. With this mix down, you can apply the various exercises listed above to build powerful, toned arms with increased strength, no matter what your age.

Suggested Products:



Sold out

PRO Stainless Steel

Sold out


Sold out

Written by Matthew Stogdon

Matt has been writing for two decades, across print and digital media. He is also an accomplished filmmaker, with several accolades under his belt.


Join the millions of people worldwide who receive our tips and exclusive deals that help you reach peak performance every day.

logo-paypal paypal