Your Anti-Aging Arms Routine (How to Say Goodbye To Flabby Arms)

By: Chris Freytag, CPT // February 8, 2022

Ask any trainer how to get rid of flabby arms, and they will say you need to focus on diet and exercise. We’ve decided to help by creating the ultimate aging arms routine – without push-ups. We understand that when you’re just getting back to exercise, are over 50, or dealing with achy wrists, mastering a push-up is akin to running a mile completely uphill.

Instead, start to get rid of flabby arms with these easier but effective push-up alternatives that sculpt and build strength quickly and are meant to combat aging arms!


Enter your email & get this article sent to your inbox.

    We won't send you spam. Unsubscribe at any time.

    Why Try Push-Up Alternatives for Flabby Arms

    Not only can the performance of a push-up be difficult and intimidating for beginners or those over 50 or 60, but it is also uncomfortable, even dangerous to practice if you suffer from shoulder pain or back pain.

    In this arm routine, we include several alternatives to push-ups that provide similar benefits but also work around any injuries you may have!

    There are many arm movements that can be substituted for push-ups that work the same muscles. The key to doing push-up alternatives is to engage the correct muscles with proper form.

    As you perform the arm exercise routine below, be sure to focus on form first, moving slowly and deliberately until you feel confident in the movement.

    You Might Also Like: Best Exercises For Shoulder Pain

    Get Rid of Flabby Arms Workout 

    This workout is the first step in saying goodbye to aging, flabby arms. Of course you need to eat clean, balance your hormones, and take care of yourself. But this inner arm workout is a must-have for your weekly routine!

    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!

    chris in workout tops

    Tricep Skull Crushers

    Skull crushers are great for aging arms

    Target area: Triceps

    The culprit of flabby arms is often the triceps. Body fat tends to be found in the tricep area, especially in women. Skull crushers are a fantastic push-up alternative to start your path to get rid of flabby arms.

    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

    Target areas: Arms, Back, Shoulders, Heart Rate

    How to get rid of flabby arms? Cardio counts! Arm exercises don’t always to include weights. The punches exercise is a weight-free way to help tone those bat wings! You can do this almost anywhere.

    This is the one exercise where you’re not using weights and going for speed instead. Stand with your feet hip width apart. 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.

    Lateral Raises to Bicep Curls

    Target Areas: Biceps, Shoulders

    The shoulders are one of the most beautiful muscles to tone. When you work on your shoulders you can show off your delts in a tank top. No more worrying about those saggy arms when you have strong 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

    Target areas: Back, Core, Shoulders

    Flabby arms aren’t the only problem area we need to target. In this workout we’re focusing on the back, core and shoulders. This is another shoulder arm exercise variation we love to help tone your arms.

    This push-up alternative will really work your upper arm area.

    Put your feet together and hold the dumbbells in each hand, 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.

    Concentration Curls

    Target area: Biceps

    Your arm muscles will be sore after this bicep curl variation and this is one of the best moves to combat aging arms. Concentration curls are a very focused move for your arms.

    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.

    Starting position is in a seated position with your feet and knees hip width apart or wider.

    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.

    Fitness, Lifestyle, Menopause, Strength Workouts, Upper Body Workouts, Women's Health, Workouts

    Printed from


    on Reply

    Very informative article...thanks for sharing such valuable information.

    on 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 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:

    on Reply

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

    (This will help us personalize your experience so that you can get the best advice possible from us!)
    Skip to content