3 Standing Exercises That Firm Arm Jiggle Faster Than Bicep Curls After 60

By Alexa Mellardo

September 16, 2026

Bicep curls have been considered a staple in arm-day workouts by many. They’re pretty easy to do and quite effective when your goal is to build arm size and strength. But there’s more than one way to achieve that goal. That’s why we’re here with three standing exercises that can help firm arm jiggle faster than bicep curls after 60.

“Arm jiggle happens after 60 because the skin loses elasticity and the underlying muscle weakens—mainly the triceps—gets weakened from disuse. It gets disused because, let’s admit it: Many people that age don’t exercise or move at all,” explains Meera Watts, Founder and CEO of Siddhi Yoga. “Bicep curls, while good, only address half of the problem. That’s because you only bend your elbow to lift the weight. And bending the elbow is what your bicep does—but your tricep just relaxes and stretches while this happens. So it does almost no work during a curl.”

Urdhva Hastasana

“Urdhva Hastasana is a much more effective exercise because instead of bending your elbow, you push your arm all the way straight overhead,” Watts tells us. “And straightening your elbow is your triceps’ job—not your biceps’. So the moment you push your arms fully straight, your triceps get activated. Maintaining that straight position for a few breaths gives your triceps constant engagement, unlike a curl where it barely works at all.”

1. Begin standing tall with your feet together or roughly hip-width apart.
2. Brace your core and maintain a long spine and relaxed shoulders.
3. Take a deep breath in as you sweep your arms out to the sides and overhead.
4. Reach your fingers toward the sky, keeping your arms close to your ears.
5. Hold the position for the prescribed time while focusing on your breathing.
6. Slowly lower your arms.

Warrior II

“Warrior II keeps the arms straight, not bent. Because your elbows stay straight the entire time you hold the pose, your triceps [have] to keep firing continuously just to stop your arms from drooping down from gravity,” Watts says.

1. Begin standing tall with your feet in a wide stance—one forward and one back.
2. Turn your back foot out, roughly 90 degrees.
3. Bend your back knee until it’s over your right ankle.
4. Extend your arms out to the sides at shoulder level, actively reaching through your fingers.
5. Maintain a tall posture as you gaze forward.
6. Repeat on the other side.

Standing Gomukhasana Arms

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“Standing Gomukhasana Arms rounds up my list. Here, your right arm is bent up behind your head, while your left arm reaches up your back from underneath, so that both arms are pulling toward each other at the same time. Because of that pull, your triceps on both arms are stretched and squeezed simultaneously, which a curl can never do because it only moves one way. When you work the muscle in two directions at the same time, it tightens the muscle and the skin around it,” Watts points out.

1. Stand tall with your feet hip-distance apart and your core engaged.
2. Reach your right arm overhead, bend that elbow, and lower your hand behind your head toward your upper back.
3. Reach your left arm behind your back from underneath.
4. If your hands are able to touch each other, clasp them or hold onto your fingers.
5. Gently draw your hands toward each other so you feel a solid stretch in your shoulders and upper arms.
6. Hold for the prescribed time before releasing.
7. Repeat on the other side.