5 Best Daily Arm Exercises for 50+ Women

Bent-Over Rows

Dumbbell bent-over rows need two moderate to heavy dumbbells. Kneel and place the weights in front of you. Maintain a neutral spine and stimulate your core when sitting. With one arm, slowly move your right elbow to the top of your ribcage to raise the weight to your hip.


Pushups are Ditto's first arm workout for post-50 ladies. Place your hands behind your shoulders and pull your feet back to create a high plank for pushups. Strong core and neutral spine.

Bicep Curls

Bicep curls need two mild to moderate dumbbells. Stand tall with hip-width feet. Kneel slightly. Curl the dumbbells to your shoulders and slowly drop them.

Extensions overhead

Start overhead triceps extensions with feet hip-width apart and parallel. Kneel slightly. Press a moderate-to-heavy dumbbell overhead with each hand.

Lateral Raises

Hold a light-to-moderate dumbbell. Place your feet hip-width apart and parallel. Bend your knees slightly. Arms at your sides, palms facing in. Lift your arms to the sides and gently lower them.

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