If you’ve lost weight or aged, you may find that the skin on your arms has become loose or saggy. While it’s normal to experience changes in skin elasticity over time, it can be frustrating to feel self-conscious about the appearance of your arms.

Fortunately, there are plenty of exercises you can do to help tighten and tone the skin around your biceps, triceps, and shoulders. Here are 30 of the best arm workouts to help you achieve your goals.

1. Push-Ups

Push-ups are a classic exercise for building upper body strength and toning your arms. To do a push-up, start in a plank pose with your hands shoulder-width apart.

Lower your body towards the ground until your chest nearly touches the floor, then push back up to the starting position. Repeat for 10-15 reps.

2. Tricep Dips

Tricep dips are a great way to target the muscles in the backs of your arms. Start by sitting on a chair or bench with your hands on the edge of the seat. Lower your body towards the ground, bending your elbows to a 90-degree angle.

Push back up to the starting position, and repeat for 10-15 reps.

3. Bicep Curls

Bicep curls are another classic exercise that can help tighten the skin on your arms. Start with a set of dumbbells and stand with your feet shoulder-width apart.

Hold the weights at your sides and curl them up towards your shoulders, then slowly lower them back down. Repeat for 10-15 reps.

4. Hammer Curls

Hammer curls work the same muscles as bicep curls, but with a slight variation in the grip. Hold the dumbbells with your palms facing towards each other, then curl the weights up towards your shoulders. Repeat for 10-15 reps.

5. Overhead Tricep Extension

The overhead tricep extension is a great exercise for isolating the tricep muscles. Start with a dumbbell or weight and stand with your feet shoulder-width apart. Hold the weight with both hands, then lift it over your head.

Slowly lower the weight behind your head, bending your elbows to a 90-degree angle. Raise the weight back up to the starting position and repeat for 10-15 reps.

6. Shoulder Press

The shoulder press is a great exercise for toning the muscles in your shoulders and upper arms. Start with a set of dumbbells and stand with your feet shoulder-width apart. Hold the weights at shoulder height, then push them up towards the ceiling.

Lower the weights back down to shoulder height and repeat for 10-15 reps.

7. Diamond Push-Ups

Diamond push-ups are a variation on traditional push-ups that help to target the triceps. Start in a plank position and place your hands together in a diamond shape directly below your chest.

Lower yourself towards the ground, bending your elbows, and push back up to the starting position. Repeat for 10-15 reps.

8. Resistance Band Bicep Curl

If you don’t have dumbbells, a resistance band can be a great alternative. Step onto the band with both feet and hold the handles at your sides. Curl the band up towards your shoulders, then slowly lower it back down. Repeat for 10-15 reps.

9. Resistance Band Tricep Extension

Similar to the overhead tricep extension, this exercise uses a resistance band to target the back of your arms. Step on the band with one foot and hold the handle with one hand.

Lift the band over your head and lower it behind your head, bending your elbow to a 90-degree angle. Raise the band back up to the starting position and repeat for 10-15 reps on each arm.

10. Plank Ups

Plank ups help to strengthen your core and tone your arms at the same time. Start in a plank position and lower yourself onto your forearms one arm at a time. Push back up onto your hands, one hand at a time. Repeat for 10-15 reps.

11. Tricep Push-Ups

Another variation on traditional push-ups that targets the triceps, this exercise involves placing your hands close together directly beneath your chest. Lower yourself down to the ground, keeping your elbows tucked in to your sides.

Push back up to the starting position and repeat for 10-15 reps.

12. Wall Push-Ups

If traditional pushups are too challenging, wall push-ups can be a great alternative. Stand facing a wall with your hands placed on the wall at shoulder height. Lean your body towards the wall and push yourself back up. Repeat for 10-15 reps.

13. Lateral Raises

Lateral raises work the muscles in your shoulders and upper arms. Start with a set of dumbbells and stand with your feet shoulder-width apart. Hold the weights at your sides and raise them out to your sides until they are shoulder height.

Lower the weights back down to your sides and repeat for 10-15 reps.

14. Arm Circles

Arm circles are a simple but effective exercise for toning the arms. Stand with your feet shoulder-width apart and extend your arms out to the sides.

Make small circles with your arms, rotating your shoulders forward for 10-15 reps, then backward for 10-15 reps.

15. Tricep Kickbacks

This exercise targets the triceps, using a weight or resistance band. Start by holding a weight in your right hand and leaning forward with your left hand on a bench or chair. Lift the weight back behind you, extending your arm straight.

Lower the weight back down and repeat for 10-15 reps on each arm.

16. Push-Up Hold

This exercise helps to build endurance and strength in your arms. Start in a plank position, then lower yourself halfway towards the ground. Hold this position for 10-15 seconds, then push yourself back up to the starting position. Repeat for 10-15 reps.

17. Cable Curls

Cable curls work the same muscles as bicep curls, using a cable machine. Stand with your feet shoulder-width apart and attach a cable handle to the lowest setting on the machine. Grab the handle with one hand, then curl it up towards your shoulder.

Repeat for 10-15 reps on each arm.

18. One-Arm Push-Ups

This advanced exercise targets the chest, triceps, and shoulders. Start in a plank position, then shift your weight to one hand and lower yourself towards the ground, keeping your elbow close to your side.

Push yourself back up to the starting position and repeat for 5-10 reps on each arm.

19. Superman Pumps

Superman pumps help to build strength in your arms and back. Start by lying face down on a mat with your arms extended straight in front of you. Lift your arms and legs off the ground as high as you can, then pump your arms up and down for 10-15 reps.

20. Crab Walk

The crab walk works the muscles in your triceps and shoulders. Start by sitting on the ground with your feet flat on the floor and your hands behind your back.

Lift your hips off the ground and walk forward on your hands and feet, keeping your hips lifted. Walk for 10-15 steps, then take a break and repeat for 3-5 sets.

21. Dumbbell Bent Over Row

This exercise works the muscles in your back, shoulders, and arms. Start with a set of dumbbells and stand with your feet shoulder-width apart. Bend forward at your waist and keep your back straight.

Hold the weights with your palms facing in towards your body, then lift the weights towards your chest. Lower the weights back down and repeat for 10-15 reps.

22. Wall Sits

Wall sits are a great way to build strength in your legs, while also toning your arms. Start by standing with your back against a wall and your feet shoulder-width apart. Lower yourself down into a sitting position, keeping your back against the wall.

Hold this position for 30-60 seconds, then stand up and repeat for 3-5 sets.

23. Tricep Extensions With Resistance Band

Another great tricep exercise, this one uses a resistance band to tone your arms. Start by standing on the band with your feet shoulder-width apart and your arms raised over your head.

Hold the band with both hands, then lower it behind your head, bending your elbows. Raise the band back up to the starting position and repeat for 10-15 reps.

24. Single Leg Plank

This exercise helps to build core strength and stability, while also toning your arms. Start in a plank position with your hands directly beneath your shoulders. Lift one leg off the ground and hold for 10-15 seconds, then switch legs.

Repeat for 5-10 reps.

25. Front Raises

This exercise targets the muscles in your shoulders and upper arms. Start with a set of dumbbells and stand with your feet shoulder-width apart. Hold the weights in front of your thighs, then lift them straight up to shoulder height.

Lower the weights back down and repeat for 10-15 reps.

26. Push-Up with Rotation

This exercise targets your arms, chest, and core. Start in a plank position, then lower yourself down into a push-up. As you push back up to the starting position, rotate your body to the left, lifting your left arm towards the ceiling.

Lower back down and repeat on the right side. Repeat for 10-15 reps.

27. Bridge Hold

This exercise helps to tone your triceps and shoulders, while also building core strength. Start by lying on your back with your knees bent and your feet flat on the ground. Lift your hips up towards the ceiling, keeping your arms straight.

Hold this position for 30-60 seconds, then lower your hips back down and repeat for 3-5 sets.

28. Yoga Arm Balances

Yoga arm balances, such as the crow pose or side plank, can be a great way to build strength in your arms and shoulders. Start with a yoga instructor or online video to learn proper form for these poses.

29. Crossover Push-Ups

This advanced push-up variation targets your arms and chest. Start in a plank position with your hands shoulder-width apart. Lower yourself down into a push-up, and as you push up, bring your left hand to your right shoulder.

Lower back down and repeat on the other side. Repeat for 10-15 reps.

30. Scapula Push-Ups

This exercise targets the muscles in your upper back and shoulders. Start in a plank position with your hands directly beneath your shoulders. Lower yourself down towards the ground, then slide your shoulder blades back and together.

Push back up to the starting position and repeat for 10-15 reps.

Conclusion

There are many exercises you can do to help tighten and tone the skin on your arms. By incorporating these 30 arm workouts into your fitness routine, you can help to achieve the results you desire.

Remember to always start with a warm-up and cool-down, and talk to your doctor before beginning any new exercise program.