{"id":123279,"date":"2025-09-08T17:15:10","date_gmt":"2025-09-08T17:15:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/123279\/"},"modified":"2025-09-08T17:15:10","modified_gmt":"2025-09-08T17:15:10","slug":"4-standing-arm-exercises-to-banish-bat-wings-after-45","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/123279\/","title":{"rendered":"4 Standing Arm Exercises To Banish Bat Wings After 45"},"content":{"rendered":"

Flabby arms<\/a> and \u201cbat wings<\/a>\u201d can be challenging to erase after 45. This is a noticeable part of the body as well\u2014not just in the summer months. Whether you have a formal function and want to wear a sleeveless outfit or pack for a winter island vacation, there\u2019s no time like the present to tighten and tone your triceps<\/a>. We learned four standing exercises<\/a> that will sculpt your arms and eliminate bat wings.<\/p>\n

\u201cLet\u2019s be honest about what\u2019s happening here: After 45, we naturally start losing muscle mass at a rate of about 3 to 8% per decade if we\u2019re not actively fighting it,\u201d says Hayley Akradi<\/a>, CPT, senior project manager for LT Digital Fitness at Life Time and creator of The Body Blueprint. \u201cThe triceps\u2014that muscle on the back of your upper arm\u2014is one of the first places women notice this loss because it\u2019s not a muscle we use much in daily life.\u201d<\/p>\n

Hormonal changes also majorly impact where your body stores fat and how productively you build muscle.<\/p>\n

\u201cAs muscle mass decreases, the skin that once covered firm muscle now has less structure underneath. Combine that with hormonal shifts that can increase fat storage and decrease muscle protein synthesis, and you get what people call \u2018bat wings,’\u201d Akradi says. \u201cBut muscle responds to stimulus at any age. I\u2019ve seen women in their 50s, 60s, and beyond completely transform their arm definition through consistent strength training. The key is progressive overload\u2014continuously challenging your muscles with increased weight, reps, or time under tension.<\/p>\n

4 Standing Exercises That Sculpt Arms and Erase Bat Wings After 45
\n\tOverhead Press<\/p>\n

\u201cThis builds the foundation strength that makes everything else possible,\u201d Akradi points out.<\/p>\n

Hold a dumbbell in each hand at shoulder level, palms facing inward.
\nPress the weights overhead, extending your arms.
\nUse control as you lower the weights to shoulder height.
\nPerform 3 sets of 8 to 12 reps.<\/p>\n

RELATED: 5 Best Standing Exercises To Banish Bat Wings in 30 Days<\/a>6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

\tBent-Over Tricep Kickbacks<\/p>\n

Stand tall, holding a dumbbell in each hand.
\nHinge forward just a bit, keeping your back flat and core engaged.
\nKeep your upper arms parallel to the floor and extend the dumbbells back.
\nSqueeze your triceps at the top of the movement.
\nReturn to the start position.
\nComplete 3 sets of 12 to 15 reps.<\/p>\n

4 Simple Arm-Toning Moves That Tighten Flabby Arms in 30 Days After 45<\/a><\/p>\n

\tStanding Bicep Curls<\/p>\n

\u201cThe slow eccentric (lowering phase) is where muscle damage occurs \u2013 that\u2019s what stimulates growth,\u201d Akradi says<\/p>\n

Hold a dumbbell in each hand at your sides with a supinated grip.
\nBend your elbows to curl the weights up toward your shoulders.
\nSqueeze your biceps at the top.
\nUse control to lower.
\nPerform 3 sets of 10 to 12 reps.<\/p>\n

Denise Austin\u2019s Go-to Exercises To Tighten & Tone \u201cFlabby Arms\u201d<\/a><\/p>\n

\tSingle-Arm Overhead Extension<\/p>\n

\u201cWorking one arm at a time forces your core to work harder and prevents compensation patterns,\u201d Akradi points out.<\/p>\n

Stand tall, holding a dumbbell in one hand.
\nExtend that arm overhead.
\nLower the dumbbell behind your head.
\nPress it back up.
\nComplete 3 sets of 10 to 12 reps per arm.<\/p>\n

Looking for easy ways to lose fat? Here\u2019s How Long Your Walking Workout Should Be To Shrink Belly Fat<\/a>.<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n