[[{“value”:”Your chair can do more for your upper arms than hold you between sets. With a couple of dumbbells and a resistance band, you get a simple setup to put more work on the muscles along the backs of your arms. That matters when the goal is to make the area look a little firmer after 60.
Most of what people call underarm jiggle comes down to a mix of muscle, body fat, and skin elasticity. Strength training can help by building more muscle underneath, which can improve the upper arm’s shape over time. If body fat also comes down, that definition usually becomes easier to see.
When I coach older adults who want to improve a specific area, I like giving that muscle enough direct work actually to respond. A general gym workout might hit the arms somewhere along the way, while a focused routine makes it easier to track reps and increase resistance as strength improves. That gives you a much clearer path forward.
These five chair exercises use bodyweight, dumbbells, and bands so the arms aren’t getting the same challenge every set. Start with resistance you can control well and add difficulty once the last few reps stop feeling demanding.
Chair Incline Push-Up
Incline push-ups give the triceps plenty of work while still letting the chest help with the press. Using a chair reduces how much body weight you have to move, making it easier to build good reps before progressing to a lower surface. A slightly narrower hand position puts even more emphasis on the back of the arms.
Muscles Trained: Triceps, chest, shoulders, abs.
How to Do It
Place a sturdy chair against a wall so it can’t slide.
Put your hands on the seat about shoulder-width apart.
Step your feet backward.
Bend your elbows and lower your chest toward the chair.
Stop when your elbows reach about 90 degrees.
Press through your hands to return to the top.
Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 12 reps. Rest for 45 seconds.
Best Variations: Wall push-up, higher incline push-up, narrow-grip incline push-up.
Form Tip: Keep your elbows closer to your sides as you lower.
RELATED: 4 Standing Exercises That Restore Knee Stability Faster Than Yoga After 65
Seated Dumbbell Overhead Triceps Extension
The overhead position gives the long head of the triceps a strong stretch before you straighten the elbow. That longer range puts plenty of direct tension on the back of the arm without needing much weight. I’d rather see a lighter dumbbell move smoothly here than a heavy one that changes your position.
Muscles Trained: Triceps, shoulders.
How to Do It
Sit tall near the front of a sturdy chair.
Hold one dumbbell with both hands.
Press the weight overhead.
Bend your elbows and lower the dumbbell behind your head.
Straighten your elbows to raise the weight.
Repeat for the full set.
Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 12 reps. Rest for 45 to 60 seconds.
Best Variations: Single-arm extension, lighter dumbbell extension, paused overhead extension.
Form Tip: Keep your upper arms mostly in place while your elbows bend.
Seated Band Row
Working the upper back helps round out the routine and builds shoulder strength. The biceps also contribute as you pull, so the exercise trains more of the upper arm than another triceps isolation movement would. Adjusting your distance from the anchor makes the resistance easy to change.
Muscles Trained: Upper back, lats, biceps, rear shoulders.
How to Do It
Sit tall near the front of your chair.
Anchor a resistance band in front of you around chest height.
Hold one end in each hand.
Start with your arms extended.
Pull your elbows back alongside your body.
Return slowly and repeat.
Recommended Sets and Reps: Perform 2 to 3 sets of 10 to 15 reps. Rest for 30 to 45 seconds.
Best Variations: Single-arm band row, stronger-band row, paused band row.
Form Tip: Finish the pull with your elbows beside you without leaning backward.
RELATED: 5 Exercises That Restore the Leg Strength You Had at 40 After 65
Seated Dumbbell Triceps Kickback
Kickbacks hit the triceps hardest near the point where your arm straightens. That makes the end of each rep worth paying attention to, especially with lighter dumbbells. Keep your upper arm steady and let your elbow do the moving so your triceps do the work.
Muscles Trained: Triceps, rear shoulders.
How to Do It
Sit near the edge of the chair with a dumbbell in each hand.
Lean forward slightly with a neutral back.
Bend your elbows and bring your upper arms beside your torso.
Straighten your elbows behind you.
Pause briefly at full extension.
Bend your elbows to return and repeat.
Recommended Sets and Reps: Perform 2 to 3 sets of 10 to 15 reps. Rest for 30 to 45 seconds.
Best Variations: Single-arm kickback, paused kickback, slower kickback.
Form Tip: Keep your upper arms in the same position throughout the set.
Seated Band Overhead Triceps Extension
Finishing with a band changes how the resistance feels compared with the dumbbells. The band gets harder to stretch as your arms straighten, so the triceps have to keep working through the top of the rep. Use enough tension to make the final few reps challenging while still keeping the motion smooth.
Muscles Trained: Triceps.
How to Do It
Sit on one end of a resistance band to secure it.
Hold the other end behind your head with one hand.
Point your elbow toward the ceiling.
Straighten your arm overhead.
Lower your hand behind your head with control.
Finish your reps, then switch arms.
Recommended Sets and Reps: Perform 2 to 3 sets of 10 to 15 reps per arm. Rest for 30 to 45 seconds.
Best Variations: Lighter-band extension, two-hand band extension, slower band extension.
Form Tip: Keep your elbow pointed forward as you extend your arm.
RELATED: 4 Standing Exercises That Flatten Lower Belly Faster Than Walking After 65
Give Your Upper Arms Time to Change
Muscle takes time to build, so judge this routine by more than what you see in the mirror after a week or two. Stronger reps and heavier resistance show the muscles under your upper arm are changing.
Train the arms two to three times per week: Give the triceps regular resistance while leaving time for recovery.
Add resistance gradually: Move to a heavier dumbbell or stronger band once your current sets feel comfortable.
Keep full-body strength work in your week: Maintaining muscle throughout the body supports healthier body composition.
Eat enough protein: Consistent protein intake helps support muscle repair and growth.
Stay active: Regular movement can help with the body-fat side of the goal.
Be patient with loose skin: Strength training can improve the muscle underneath, but it can’t completely change excess skin.
References
Pang, Jing et al. “Age-related change in muscle strength, muscle mass, and fat mass between the dominant and non-dominant upper limbs.” Frontiers in Public Health vol. 11 1284959. 23 Nov. 2023, doi:10.3389/fpubh.2023.1284959
Briand, Marguerite et al. “Body composition and aging: cross-sectional results from the INSPIRE study in people 20 to 93 years old.” GeroScience vol. 47,1 (2025): 863-875. doi:10.1007/s11357-024-01245-6
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