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Get Rid of Arm Jiggle With These Free Weight Exercises, Trainer Says

Add these moves to your routine, and get ready to tone things up.
FACT CHECKED BY Alexa Mellardo

It's not unusual to find yourself with skin on your arms that wiggles when you wave—especially if you're getting older or have lost a significant amount of weight. While it's nothing to be embarrassed about, it's also something you may be aiming to lose. Although getting an "arm lift"—or Brachioplasty—is an option, according to Cleveland Clinic, you might not be willing or able to opt for surgery. In that case, consider adding some effective free weight exercises into your regular workout routine that can help you get rid of arm jiggle and tone things up.

If you're already flexing at the mere mention of arm-targeting exercises, then be sure to check out the following suggestions from Ryan Sandmann, personal trainer and founder of Health First Strength Coaching. He tells Eat This, Not That! doing 2 or 3 sets of 10 to 20 reps of these exercises two to four times a week "will be a great start to decreasing arm jiggle!"

Read on to learn more about these productive moves to get rid of arm jiggle, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Dumbbell Bicep Curls

women performing dumbbell bicep curls

Sandmann first suggests dumbbell bicep curls to target your arm jiggle. "With one dumbbell in each hand down by your sides, curl the weight up towards your shoulder turning the pinkies towards each other on the way up, nice and controlled on the way down to the starting position," he explains, noting that it's imperative to keep your elbow in front of your body while curling the weights. To ensure you're keeping proper form, Sandmann says you need to "dig your elbows into your sides."

Related: The #1 Weight Training Workout To Reverse Aging After 40, Trainer Says

Dumbbell Tricep Extensions

man performing dumbbell tricep extension to get rid of arm jiggle

Dumbbell Tricep Extensions are another great option to give your upper arms a workout. Sandmann explains how to properly incorporate this exercise into your routine, noting to kick things off with a dumbbell in each hand. Lie down flat on your back, and "start with the dumbbells above your chest like you're reaching towards the ceiling" while your palms are turned toward each other. Sandmann says to then "lower the dumbbell like you're trying to tap your shoulders with them, [and] make sure the elbows stay pointed up!"

Related: 3 Quick Ways To Burn Calories Without "Exercising," Trainer Says

Tricep Kickbacks

woman performing dumbbell tricep kickback

The third free weight exercise Sandmann suggests adding to your workout is the Tricep Kickback. Get into position by holding a dumbbell in one hand. Then, Sandmann instructs you to "use your free hand to support yourself on a bench as you bend over" before bringing your elbow up beside you. Once you're in the right position, "straighten your elbow raising the dumbbell so that it ends up next to your hip and control it on the way down as you let your elbow bend to 90 degrees."

Doing this along with the other exercises above as a part of your regular routine will surely leave you seeing less wiggly jiggle and more delightfully defined muscle in your arms.

For more…

happy woman does walking workout at sunset with dumbbells

To find out more about effective toning options, be sure to read Secret Exercise Tricks To Tone Sagging Arm Skin While Walking, Trainer Says. Then, don't forget to sign up for our newsletter for more of the latest mind and body news!

Desirée O
Desirée O is a freelance writer who covers lifestyle, food, and nutrition news among other topics. Read more about Desirée
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