If you’ve glanced in the mirror lately and noticed some soft, saggy skin hanging under your arms…welcome to the club. As a 59-year-old woman who’s been a personal trainer for over three decades, I know firsthand how aging affects our bodies. One of the most common concerns I hear from women in midlife is about that dreaded “batwing” area.
Here’s the truth: we start to naturally lose muscle after age 35 if we’re not actively working to maintain it. And yes, that loss of muscle contributes to the loose, crepey skin we see on our arms. But the good news? You can tone and tighten your arms over 50 with the right kind of strength training.
These 6 tricep exercises are some of my go-to moves for sculpting the back of the arms. They’re simple, effective, and can be done at home with minimal equipment. And trust me, consistent strength training makes a difference. I’ve lived through pregnancy, perimenopause, and now post-menopause and I’m stronger today than I was in my 30s.
Ready to firm up your arms? Let’s do this together.
Why Women Need Tricep Training in Midlife
Before we get into the exercises, let me say this: muscle is the magic. As we age, muscle is what keeps us looking and feeling strong. It’s what helps us maintain metabolism, keep our bones healthy, and yes, keep our skin from hanging like loose fabric.
That crepey look? It’s less about the skin itself and more about what’s underneath. When you build lean muscle, you create structure and support for your skin. And strength training is the only way to build muscle after menopause.
So, if you’ve been noticing changes in your upper arms, don’t just shrug it off as “getting older.” Pick up those weights and start reclaiming your strength.
6 Best Tricep Exercises For Firm, Toned Arms
All of these moves target the triceps – the muscle group on the back of your upper arms. You’ll want a pair of dumbbells (light to medium weight), and your bodyweight will be plenty for a few of the moves.
You can do each exercise for 12–15 reps, and complete 2–3 rounds total.
How do you know if you are lifting heavy enough? Go for the feeling of muscle fatigue where you can barely do another rep.
1. Tricep Kickbacks
An effective move that is easy on the shoulders!
Tricep Kickback Instructions
- Start standing with a dumbbell in each hand.
- Hinge forward slightly at the hips, elbows bent at 90 degrees and tight to your ribcage.
- Extend your arms straight back, squeezing your triceps at the top.
- Slowly return to start.
Keep your elbows high and still – only your forearms should move.
2. Overhead Tricep Extensions
Targets all three heads of the triceps.
Overhead Tricep Extension Instructions
- Hold one dumbbell with both hands and raise it overhead.
- Keep your elbows close to your ears.
- Lower the dumbbell behind your head, then press it back up to the top.
This is a great exercise for posture too. Just be sure to keep your core tight so you’re not arching your back.
3. Tricep Dips
This is a body weight exercise and you just a sturdy chair or bench.
Tricep Dips Instructions
- Sit on the edge and place your hands beside your hips.
- Slide your hips off the edge, legs bent.
- Bend your elbows to lower your body, then press back up.
This one can be tough at first. Modify by keeping your feet closer to your body or do fewer reps until you get stronger.
4. Tricep Push-Ups
These are a challenge but effective!
Tricep Push-Up Instructions
- Start in a plank position or on your knees.
- Keep your hands just narrower than shoulder-width.
- Lower your body, keeping elbows tight to your sides.
- Push back up.
You’ll feel this in your arms and your core. And yes, you can absolutely start on your knees.
5. Skull Crushers (Lying Tricep Extensions)
Don’t let the name scare you!
Skull Crushers Instructions
- Lie on your back with a dumbbell in each hand.
- Extend arms straight up over your chest.
- Bend at the elbows to lower weights toward your forehead.
- Extend arms back up.
Just remember to move from your elbows—not your shoulders.
6. Narrow Chest Press
This move is a double-win: it strengthens the chest while zeroing in on the triceps. By keeping the elbows close to your sides, you shift more of the work to the back of the arms—exactly where we want it!
Narrow Chest Press Instructions
- Lie on your back, knees bent and feet flat on the floor. Hold a dumbbell in each hand.
- Start with your elbows tucked close to your ribcage and your palms facing in (neutral grip).
- Press the weights straight up over your chest, keeping those elbows in tight.
- Slowly lower the dumbbells back to the starting position with control.
Don’t let your elbows flare out, this isn’t a wide chest press. Keeping them narrow is what activates those triceps!
Is your goal to build muscle in middle age? I recommend also trying my eight simple strength training exercises to prevent menopause muscle loss!
Firm Arms Are Possible at Any Age
Ladies, aging arms are natural—but feeling weak or unhappy in your skin doesn’t have to be. I’ve lived through the hormonal rollercoaster of midlife and menopause, and what I’ve learned is this:
You have to work a little harder to hold onto your muscle—but it’s so worth it.
Strength training won’t bulk you up. It will make you feel strong, confident, and energized. And it’s your best tool for fighting that crepey skin and soft tissue we start seeing in our 40s and 50s.
So grab those dumbbells. Commit to doing these moves 2–3 times a week. You’ll be amazed at how much better your arms look—and more importantly, how much better you feel.
