{"id":628584,"date":"2026-04-25T22:10:09","date_gmt":"2026-04-25T22:10:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/628584\/"},"modified":"2026-04-25T22:10:09","modified_gmt":"2026-04-25T22:10:09","slug":"5-exercises-men-over-55-should-do-each-morning-to-build-arm-muscle","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/628584\/","title":{"rendered":"5 Exercises Men Over 55 Should Do Each Morning to Build Arm Muscle"},"content":{"rendered":"

Even little daily tasks require solid arm strength.<\/p>\n

Men over 55, listen up! You may not know this, but in this stage of life, arm strength<\/a> naturally declines due to sarcopenia (the loss of muscle<\/a> and strength), lower hormone levels, and a more sedentary lifestyle. It\u2019s something to be mindful of and proactive about. Strong arms are more essential now than ever before. After all, without strength, you place yourself at risk of being less independent. The little things in life\u2014like carrying a golf club or picking up groceries<\/a>\u2014involve solid arm strength.<\/p>\n

We spoke with Rob Moal, CPT<\/a> with Train Like Rob who\u2019s based in Vancouver, BC and has over 20 years of experience helping clients build strength, shed fat, and move without pain, to learn how you can improve this strength. Moal holds certifications in personal training, nutrition, TRX, FMS, CAFS (Grey Institute), kettlebell training, corrective exercise, Twist Conditioning, and CrossFit, specializing in strength, mobility, and recovery for individuals over 35.<\/p>\n

Moal encourages you to focus on your grip and forearms first. After all, they decline the quickest after 55. As he puts it, your curl is only as strong as your grip strength.<\/p>\n

\u201cTriceps second. They make up roughly two-thirds of the arm and are the most visually impactful, but most men underwork them because pushing activity naturally decreases with age,\u201d Moal adds. \u201cThe rear delt and rotator cuff are the most important for shoulder longevity. Build those, and the whole arm functions better. Biceps hold on longer than most because daily tasks keep them somewhat stimulated passively. They still need direct work, but they\u2019re not the priority most guys treat them as.\u201d<\/p>\n

Below, Moal shares five exercises men over 55 should do each morning to build arm muscle. They\u2019re easy to add to your routine, and this small commitment will go a long way in living an active, independent lifestyle.<\/p>\n

\tRope Cable Tricep Pushdowns<\/p>\n

\u201cThe rope cable pushdown keeps the shoulder in a neutral position with no overhead stress. By 55, most guys have some shoulder history and skull crushers and overhead extensions aren\u2019t worth the risk,\u201d Moal tells us.<\/p>\n

Attach a rope to a cable machine\u2019s high pulley.
\nStand facing the cable machine with your feet shoulder-distance apart, and take hold of the rope using a neutral grip\u2014palms facing each other.
\nKeep your elbows close to the sides of your body and begin with your forearms bent to roughly 90 degrees.
\nPress the rope downward by extending your elbows until your arms are completely straight, separating the rope ends at the bottom of the movement to promote further tricep engagement.
\nHold at the bottom for a moment before using control to return to the start position.<\/p>\n

If Your Body Can Handle These 6 Tests, You\u2019re Aging Like a Pro<\/a><\/p>\n

\tFarmer\u2019s Carry<\/p>\n

\u201cThe farmer carry is there because grip and forearm strength decline the fastest with age, and it\u2019s the most functional thing you can do for overall arm strength and longevity,\u201d Moal points out.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

Hold a heavy dumbbell or kettlebell\u201450% of your body weight\u2014in each hand at your sides.
\nStart walking forward, keeping your torso still.
\nContinue to walk for the prescribed distance or time.<\/p>\n

3 Daily Movements That Keep Your Body 10 Years Younger After 44<\/a><\/p>\n

\tZottman Curls<\/p>\n

\u201cThe Zottman curl hits the biceps, brachialis, and forearms in one movement with a slow eccentric that builds muscle without a heavy load,\u201d Moal says.<\/p>\n

Begin standing tall with your feet hip-width apart, holding a dumbbell in each hand by your sides with your palms facing forward.
\nActivate your core and keep your elbows close to your sides.
\nCurl the dumbbells up toward your shoulders.
\nAt the top of the movement, rotate your wrists so your palms face down.
\nSlowly lower the dumbbells.
\nAt the bottom, rotate your wrists so your palms face up.<\/p>\n

These 5 Daily Moves Reverse Muscle Loss Faster Than Gym Workouts After 45<\/a><\/p>\n

\tLying Side Lateral Raises<\/p>\n

\u201cThe lying side lateral raise eliminates momentum and removes the impingement risk of standing variations,\u201d Moal explains.<\/p>\n

Begin by lying on your side on a mat, with your bottom arm supporting your head.
\nHold a lightweight dumbbell in your top hand, with your arm resting along your side.
\nStack your shoulders and hips.
\nLift your top arm up toward the sky in a lateral motion, maintaining a slight bend in that elbow.
\nHold at the top for a moment.
\nUse control to lower.
\nRepeat on the other side.<\/p>\n

5 Easy Bodyweight Tests That Show Your Real Fitness After 45<\/a><\/p>\n

\tRear Delt Machine Fly With Protraction<\/p>\n

\u201cThe rear delt machine fly with protraction at the end of the movement activates the rear delt fully through a fixed path. The rear delt and rotator cuff atrophy fast after 55, and most people never train them directly,\u201d Moal notes.<\/p>\n

Begin sitting tall, facing the machine with your chest against the pad.
\nMake sure the handles are set so your arms begin slightly ahead of your chest with a soft bend in the elbows.
\nPress your arms slightly forward, gently rounding your upper back as you do so.
\nOnce you achieve the forward reach, use control to sweep your arms out wide in a reverse fly motion, squeezing your shoulder blades.
\nGradually return forward.<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Even little daily tasks require solid arm strength. Men over 55, listen up! You may not know this,…\n","protected":false},"author":2,"featured_media":628585,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[200985,43913,49,48,407,84,160470,15662,12564],"class_list":{"0":"post-628584","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-arm-exercises","9":"tag-build-muscle","10":"tag-ca","11":"tag-canada","12":"tag-fitness","13":"tag-health","14":"tag-menu2019s-health","15":"tag-over-50","16":"tag-workouts"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/628584","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=628584"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/628584\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/628585"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=628584"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=628584"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=628584"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}