FFF: Upper Arm Exercises

It is tank top time of year. Either for running/racing or just hanging out.

Unfortunately if you have gained and then lost weight, you may find you have that unsightly upper arm flab. (I’ve heard it called “bingo wings.”)

Even if you’ve always been thin, as you age, your skin loses its elasticity.  Same result as above.

These are Bingo Wings. : funny

I’m not sure if there is really anything you can do about it besides wearing long sleeves lol

But here are FIVE exercises that have been recommended (by others) to improve the look of your upper arms:

1.Bicep Curls

Start with your arms by your sides. Hug your elbows in towards the side of your body, and then curl the weights up towards your shoulders.

5 exercises to tighten and tone your arms for summer

2. Tricep Kickbacks

Holding weights in both hands, lean forward with a flat back. Hug your elbows in towards your sides and pull them up towards the ceiling. Keeping your elbows still, kick the weight towards the back of the room by moving the lower half of your arm back and up towards the ceiling. Hold for a second, feeling the back of your arm tighten, and then release back to the starting position.

3. Hug a Tree

Hold the weights at shoulder height, parallel to the floor. Relax the shoulders down, and then hug the arms towards the front of your body as if you’re hugging a tree.

4. Serve the Platter.

Start with your arms at your side, bending your elbows at 90 degrees. Reach the arms forward, straightening them as if you’re serving a platter, then reach them out to the sides in a “T” position, back to center, and then pull them back in towards you.

5. V Exercises.

Hold your dumbbells down at your hips. Then reach the weights forward and up on an angle, drawing a V, and then release them back down towards your hips.

Try doing the exercises above three times a week with 3-5 pound weight. Do one set of 10 reps of each, and then repeat the whole circuit three times.

(FYI: I am not a coach, PT, chiro, medical professional or have any certifications in these areas.)

Photo Tip: your upper arms will look thinner if you bend your arm to your waist (Judy reminded me of this many years ago).

Happy Running! Anyone else self-conscious about their upper arms?  Do you do any of these exercises?  Any others to recommend? Please share.


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25 thoughts on “FFF: Upper Arm Exercises

  1. I’ve always like my arms (finally! one part of my body to love!) but a few years ago, when I worked with a trainer, he was always nagging me about my triceps. Now that I’m getting older I see what he meant! I need to get into a good arm routine- the exercises you posted look great.

    Liked by 1 person

  2. I love working my arms & shoulders! Totally my favorite strength work. I haven’t heard the term Bingo Wings LOL


  3. these are great Darlene! I mean I’m pretty ok with my bingo wings for the most part, but I could definitely do these while rehabbing at home – I’d just adjust them by sitting down.

    Liked by 1 person

    • I was shocked how my arms changed as I got older. Or maybe because I no longer play tennis. So I do need to try these exercises and see if it’s not too late.


  4. I’ve always been quite self-conscious of my arms. For as long as I can remember. When I started running, I cared a bit less about them. But they do need a lot of work so these exercises will definitely come in handy! I just need to deliberately put arm-work on my schedule otherwise it just won’t happen!

    Liked by 1 person

    • I agree that you have to remind yourself to do arm exercises or they may not happen.

      Everybody has body parts that they want or need to work on too.


  5. After a bad fall in January 2016, during a workout, my right arm is permanently damaged for a multi fragmentary fracture of the right humeros and now I have a prosthesis inside my shoulder. For this reason I cannot do upper arms exercises but I follow a daily routine of stretching (and of course I run every other day).

    Liked by 1 person

  6. I used to be very self-conscious of my arms. I would mostly wear short sleeve tops for running. About 2-3 years ago is when I started wearing tanks. My arms still do not look great but I really do not care. However, I should incorporate some upper body strength workouts to my schedule.

    Liked by 1 person

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