The Most Effective Exercises To Get Rid Of Your Sagging Arm Skin, Trainer Says
A current fitness priority of yours may be to get rid of sagging arm skin and tone it up. In order to eliminate sagging skin, the key is to focus on strength training exercises that build muscle so you can really hone in on that specific area. And the most problematic part of the arm where most people experience the "sag" or the "wings" is the triceps. The triceps make up for about 2/3 of each arm. It's an area that should be trained regularly if you want to tone and tighten things up.
In addition to dips, pushups, and close grip presses, you should choose movements that emphasize the long head, which often gets neglected. The long head is the part of the triceps that attaches all the way up to the shoulders and upper arms. If you want to develop the part of your triceps fully, work on this area. In order to target the long head of the triceps, you need to perform elbow-extension exercises where your arms are overhead.
So, without further ado, here are four ultra-effective exercises that can help improve sagging arm skin. Add them to your arm day routine, or sprinkle some of them into your current workouts. And next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Overhead Rope Extensions
Gripping the rope attachment, take a step forward, and bring the rope above and behind your head. With your torso forward and arms straight, bend from your elbows until your biceps touch your forearms. Get a good triceps stretch, then fully extend your arms, flexing your triceps to finish. Do 3 to 4 sets of 15 reps.
Single Arm Overhead Triceps Extensions
Begin by grabbing a single dumbbell, and raise it over your head. Bend from your elbow, bringing it down across your body behind your head. Get a good triceps stretch at the bottom, then fully extend your arm back to the starting position, flexing your triceps to finish.
Do 3 to 4 sets of 10 to 12 reps for each arm. Perform all reps on one arm before switching over to the other.
Bent Arm Dumbbell Pullover
Begin this exercise by lying down on a flat bench and holding up a single dumbbell with your arms out. With your elbows bent, begin pulling the weight back behind your head until you get a lat and triceps stretch at the bottom. Once you're at the end of the movement, pull the weight back up while extending your elbow. Flex your triceps hard to finish before performing another rep. Do 3 to 4 sets of 10 to 12 reps.
Begin by holding an EZ bar or dumbbell and sitting down on a bench with your arms overhead. Keeping your chest tall and core tight, bend from your elbows, and lower the weight behind your head until your biceps touch your forearms. Get a good triceps stretch at the bottom, then fully extend back to starting position, flexing your triceps to finish. Do 3 to 4 sets of 10 to 12 reps.