Your Anti-Aging Arm Routine (No Push-ups Or Planks)

Fitness: Workouts

By: // July 14, 2015


Ask any trainer to create the ultimate arm-toning routine, and it’s basically a guarantee that the workout will include at least one version of a push-up or plank. But when you’re just getting back to exercise or are dealing with achy wrists, trying to master these go-to upper-body toners is akin to running a mile completely uphill. Instead, work your arms with these easier but oh-so-effective arm toners that sculpt and build strength quickly and are anti-aging!

The workout: Aim to do 2 or 3 sets of 12 to 15 reps of each exercise. Between each toning move, you’ll be adding 30 seconds of fat-burning “air punches” to increase your heart rate. Don’t be afraid of using heavy dumbbells, which will help tone, strengthen, and define the muscles in your biceps, shoulders, and triceps even faster. We recommend starting with 8- or 10-pound dumbbells, but, as always: listen to your body!

Tricep Skull Crushers

Skull crushers are part of your anti-aging arm routine.

Target area: Triceps
Lie on the floor with your knees bent and your feet flat. Hold the weights straight up over your chest, with your palms facing each other. Bend your elbows and lower the dumbbells to the tops of your shoulders. Do 12 reps.

Air Punches

Air punches are part of your anti-aging arm routine!

Target areas: Arms, Back, Shoulders, Heart Rate
This is the one exercise where you’re not using weights and going for speed instead. Stand with your feet apart so they equal the width of your hips. Keep your arms bent, with the elbows in near your body. Tighten your abs and punch the air with the strength of your shoulders and back, not your wrists and elbows. Alternate between right then left. Continue for 30 seconds.

Related: Fun and Free Driveway Workout

Lateral Raises to Bicep Curls

Bicep curls are part of your anti-aging arm routine!

Target Areas: Biceps, Shoulders

While standing, hold the dumbbells with your arms hanging at each side. Bend your knees slightly while keeping your abdominals tight. Start with the lateral raise lifting your arms up at your sides, keeping the elbows soft and coming up to shoulder height.  Then, lower the weights back down to your sides—think like you are squeezing something underneath your armpits. Finish the exercise by doing a bicep curl, keeping your elbows in close to your sides.

Shoulder Ts

Shoulder Ts are part of your anti-aging arm routine!

Target areas: Back, Core, Shoulders
Put your feet together and hold the dumbbells at your sides, with your palms facing in. Lift the dumbbells in front of your body to shoulder height. Rotate the dumbbells so that they’re parallel to the floor and then open your arms so that your body is in a “T” position. Lower the dumbbells slowly down to your sides. Perform 12 reps.

Air Punches

Air punches are part of your anti-aging arm routine!

Target areas: Arms, Back, Shoulders, Heart Rate
Stand with your feet apart so they equal the width of your hips. Keep your arms bent, with the elbows in near your body. Tighten your abs and punch the air with the strength of your shoulders and back, not your wrists and elbows. Alternate between right then left. Continue for 30 seconds.

Concentration Curls

Concentration curls are part of your anti-aging arm routine!

Target area: Biceps
Only one dumbbell is needed for both arms, so feel free to choose a heavier one in order to anchor your elbows to your inner thigh. More support on the joint will also focus the bicep.
Start in a seated position with your feet and knees wide apart. Hold the dumbbell in one hand, bend your elbow, and rest your arm on the inside of your thigh. Lower the dumbbell slowly and extend your arm to its full length. Curl it back up until the dumbbell touches your shoulder. Perform 12 reps on each side.

For the rest of this workout, click here to go to Prevention.com!

READ THIS NEXT: The Busy Woman Strength Workout


Printed from GetHealthyU.com

3 Comments


on June 22, 2017 at 9:55 AM Reply

Thank you for these exercises. I am a 55-year old woman with a frozen shoulder and very painful knees. However, these exercises are ones that I can do comfortably. Please can you add some more so that I get a longer workout session? Thanks again.


    on June 26, 2017 at 9:31 AM Reply

    Hi Adeline - glad they're helpful! You can absolutely repeat the exercise cycle to make it a longer workout or we have several other arm workouts you can take a look at: http://gethealthyu.com/best-bicep-tricep-workouts-youve-never-tried/ http://gethealthyu.com/10-minute-bicep-workout-for-women/ http://gethealthyu.com/ultimate-ab-and-arm-workout/ http://gethealthyu.com/prenatal-arm-workout-fit-pregnancy/


on September 26, 2016 at 8:49 AM Reply

This is exactly what I need to start doing. Thanks! Lynn Johnson



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