What exercises to tighten sagging arms and armpits :: Workouts

How does sagging arms and armpits occur?

It is clear that this area does not lose elasticity in one day - this requires a certain time.
If you don't exercise and generally lead a sedentary lifestyle, you will lose muscle mass quite actively. After 35 years, we lose up to 1-2% of muscles per year, so some areas of the body (where the muscles are almost not loaded) gradually lose tone and seem to “sag”. The triceps and armpit area are the first in line in this sense, since without special exercises they are almost not involved in the work. Think about the basic range of arm movements in everyday life: these are predominantly curls and rows, which primarily engage the biceps, the front of the upper arms. The triceps is an antagonist muscle; it is involved in work mainly by extension. Which, as you understand, we practically never do in everyday life.

“Our body is designed in such a way that we lose everything we don’t use,” says Diana Ibragimova, trainer of the Fitness Territory network of clubs and author of the Instagram blog @di.fitt. — In the absence of proper training, the area of the upper arms loses tone. But elastic triceps give a beautiful relief. Body composition also matters: the less fat there is in that area and the more muscle there is, the better it looks.”

However, it’s not just lack of exercise that can lead to sagging arms and armpits. “In addition to the obvious reason - low muscle tone of the arms, which can be solved by strength training - there is another,” notes Anastasia Yurkova, master trainer of the X-Fit group programs in Russia . - This reason is poor posture, for example, stooping. Due to incorrect body position, blood circulation and fluid flow in the upper extremities are disrupted. This causes swelling, sagging and even visible cellulite in the triceps and armpits.”

Laser therapy

Laser therapy in the hand area is very popular today. Using a laser, you can easily get rid of age spots that appear with age. This is another additional measure to rejuvenate your hands and give them an attractive appearance. It is usually performed at the final stage of surgical procedures or as an independent procedure. This option is competitive with conventional whitening products and allows you to achieve lasting and instant results.

To carry out laser therapy, high-precision equipment is used - an erbium or carbon dioxide laser. In this way, the surface layer of the skin, and with it wrinkles, age spots, and scars, is bloodlessly and almost painlessly “evaporated.” The laser provides low trauma and allows for quick recovery.

With the help of laser therapy, collagen fibers are reduced, which gives the additional effect of true skin tightening. In this way, not only superficial, but also deeper wrinkles are smoothed out.

The procedure does not require hospitalization or recovery period. But for some time the skin needs to be protected from the sun. Sunscreens and lotions are suitable for this. After the procedure, the skin will have a pinkish tint for some time, but will soon acquire a natural color.

What methods of arm lift are there?

There are several ways to restore the tone of your upper arms.

Surgical intervention

Plastic surgery will help tighten your arms quickly. There are three methods that are effective in solving this problem:

Lipoplasty – pumping out and eliminating excess fat in the arm area.
Liposculpture is the “modeling” of the arm silhouette by moving fatty tissue from one area to another (for example, if you don’t have enough volume in the upper arms).
Brachioplasty is a skin tightening operation.

Each method has its pros and cons, indications and contraindications, which should be discussed with your doctor.

Correction with cosmetic procedures

As a rule, different types of massages and lifting.

During a vacuum massage , negative pressure is applied to the skin, which leads to deep lymphatic drainage, stimulation of blood flow, elimination of congestion and activation of regenerative processes.
During ultrasonic massage, high-frequency waves “break” adipose tissue. It is believed that such an effect increases the density of collagen fibers and stimulates the synthesis of new skin cells.
radiofrequency peeling procedure involves exposing the skin to RF pulses, which stimulate fibroblasts to produce elastin and collagen, which improve the process of skin restructuring.
During laser lifting, moisture is evaporated from the skin using a laser beam. This triggers a protective reaction in the body. As a result, the damaged area is restored and cells are renewed. As a result, the skin becomes noticeably tighter and more elastic.

They all give good results, but they are not permanent and require a course approach. After one or two procedures, you most likely will not notice much effect.

Power training

This method is significantly cheaper and safer than all of the above. However, it requires a systematic approach and regular training. Let's take a closer look at it.

Causes of sagging hand skin

There are several factors that lead to loss of firmness and elasticity of the skin in the arm area:

Lack of physical activity, weak, untoned muscles;
Age-related changes in skin tissue, which will be a consequence of lack of hydration, loss of elasticity, decreased production of elastin and collagen;
Large volume of adipose tissue;
Bad heredity;
Dramatic weight loss, the fat layer in this case decreases quickly, and the tissues cannot shrink so quickly, so they remain hanging on the arms in the form of an unattractive bag.

There are many ways that can restore lost tone and elasticity to the hands, ranging from plastic surgery - the most drastic, to diet, physical activity, and an active lifestyle. There are also many other methods, the combined use of which will allow you to cope with this problem faster and more effectively: massage, contrast showers, drinking plenty of fluids, masks and wraps, special modeling creams, a balanced diet.

How to tighten your arms through exercise

First, get ready for long-term and complex work. If your sagging arms are associated with fat deposits, you will have to not only engage in fitness, but also adjust your nutrition plan, switching your body to fat burning mode. Here are some tips to help with this.

Secondly, if you slouch and your arms “hang” precisely because of this, be sure to include work on your posture in your training plan. “Exercises from the Pilates system will help here: swan, swimming, boat, cat, mermaid,” says Anastasia Yurkova. - You also need to add myofascial release of the upper back and stretching of the pectoral muscles. And only then include strength exercises on the muscles of the back, shoulders and triceps.”

Third, exercise regularly. For lasting results, you will have to train several times a week without breaks for vacations and holidays - if you give up classes, you will soon notice that the silhouette of your hands is “blurring” again.

Why does the skin on my hands become flabby?

Dramatic weight loss

The problem of sagging arms can occur when weight loss is more than two kilograms per week. Any rapid weight loss means that not only fat is lost, but also fluid and muscle. As a result, the fat layer rapidly decreases, and the skin does not have time to adapt to these changes.

The norm is considered to be a decrease per week of 0.5–1% of the initial weight. This allows you to stay healthy and not risk the appearance of your skin.

Lack of physical activity

Here it is worth mentioning specifically about pumping up the biceps and triceps. In the absence of physical activity on these muscles, they relax and become inactive. This causes the skin to sag and bunch up.

Whole body in 30 minutes. Effective workout at home

Poor nutrition and water imbalance

Difficulties are created by drinking an insufficient amount of water (less than one liter) and indulging in sweet, fatty and flour products rich in “simple” carbohydrates. Excess salt in the body is also dangerous.

Abuse of sun exposure

Both natural (tanning on the beach) and artificial (in a solarium). Under the influence of ultraviolet radiation, the stratum corneum thickens, pigmentation, dehydration occurs, and collagen and elastin fibers are destroyed.

What exercises will help you tighten your arms at home?

To remove sagging arms at home, you need a force load. “This can include bodyweight exercises, such as pull-ups and push-ups, as well as weighted exercises, either light or heavy, depending on your fitness level.”

Basic and isolating exercises aimed at strengthening almost the entire “upper” will help restore tone to the arms and armpits. “To do this, you need to include in the work the muscles of the arms, chest, back and back of the shoulder - triceps, rear delta,” comments Diana Ibragimova.

What exercises will be good for this? “I recommend paying special attention to static exercises with weight load on the arms: plank, push-ups, pull-ups,” says Anastasia Yurkova.

Basic exercises to strengthen this area:

push-ups with narrow arms;
reverse push-ups;
pull-ups;
upper block thrust;
pocket rows and triceps extensions. “They can be performed in different variations: with dumbbells, with a cable handle, while resting on the knee,” says Diana Ibragimova.

When it comes to aerobic exercise, experts recommend adding elliptical training to your schedule.

It will also be useful to do Nordic walking: it involves cardio exercise (which will help remove excess volume in the arms, if any). It also uses the triceps (of course, if the technique is correct).

Stretching of this problem area should also be practiced. “This will speed up recovery and even out muscle tone if there is an imbalance on the right and left. It will also remove stiffness of movement that may occur after strength work,” recalls Diana Ibragimova.

Hand peeling

Chemical peels, which are so popular in facial care today, are also gaining considerable popularity in hand skin care. Light peeling can not only whiten the skin of your hands, but also smooth out its wrinkled surface.

This is an excellent anti-aging product that is available to everyone. Salon peeling comes in several varieties:

Acidic: Retinoic and fruit acids are used. Depending on the situation, superficial, medium or deep peeling may be required.
Mechanical: mechanical devices are used. Mostly microcrystals or a rotating brush are used.
Physical: ultrasound or laser, which cuts off the top layer of skin and completely renews it.

Peeling activates the production of your own collagen, the skin becomes smoother, more elastic, and its color is evened out. Peeling is usually carried out in a course. To completely get rid of the problem, several sessions will be required, the duration and features of which are determined by the doctor. To keep your hand skin toned, it is recommended to regularly conduct such courses. The optimal time for this would be autumn and spring, when the sun is not so active.

Peeling is a very effective non-surgical minipulation that does not require a recovery period and shows good results.

How often should you exercise?

A lot depends on the chosen strategy and your initial data. “For general tone, training with moderate or body weight 3-4 times a week is suitable,” says Diana Ibragimova. — When working with serious weights, this will be one or two workouts per week. It all depends on the speed of muscle recovery.”

When will the result be noticeable? “You need to train 2-3 times a week. With regular training, it is possible to significantly correct your posture in 2-3 weeks. But to tighten the muscles in this area, everyone will need their own time. If you are a beginner and haven’t trained at all, then 3-4 weeks. If you are already an experienced “fitnessist,” then it will take only 1-2 weeks before the first results,” notes Anastasia Yurkova.

We present several complexes and individual exercises that are effective for improving the tone of the arms and armpits.

Exercises for tightening arms with dumbbells and body weight

Some of the exercises in the list below are aimed at strengthening the muscles of the upper arms, and some improve posture. Perform them 2-3 times a week, or the whole complex. Or you can choose only 3-4 movements from this list and include them in your regular workout. Don’t forget to lightly stretch the triceps area when you’re done: move one hand behind your head, and use the palm of the other to lightly press down on your elbow.

To perform the exercises you will need dumbbells and a mat.

Classic plank

planka_na_rukah
Get into a plank position with emphasis on your palms and toes. Stretch your head forward and your heels back. Do not bend in the lower back, work the muscles of the abs, back, legs. Lock in this position for 40 seconds . Then rest and repeat the exercise again.

Plank "Square"

planka_kvadrat

Get into a plank position using your forearms and toes. Stretch your head forward and your heels back. Do not bend in the lower back, work the muscles of the abs, back, legs. From this position, smoothly straighten your right arm and lean on your palm, then do the same with your left arm. After this, bend your right elbow again and lower your forearm to the floor. Repeat the same with your left hand. This is one repetition. Do 20 of these , then repeat the same thing, starting the movement with your left hand.

Alternate raising of arms

4-alternate raise of arms

Lie on your stomach, stretch your arms in front of you, place the edges of your palms on the floor, touch your forehead to the mat, and stretch your toes back. Working your abdominal and back muscles, smoothly lift your left arm and right leg up. Then lower them to the floor and lift your right arm and left leg. This will amount to one repetition. Complete 20 of these .

Side lying crunches

2-twisted on the side

Lie on your right side, bend your knees and elbows. Place your right hand under your head, point your left elbow up (place your palms on the back of your head, clasp your fingers together). Smoothly twist your body to the left, moving your left elbow as far behind your back as possible, while pressing your right hand to the floor. Try to fix your lower back (only the thoracic spine works). Then return to the starting position and repeat, performing 30 repetitions on each side.

Dumbbell rows

12-dumbbell row to the belt

Stand straight, feet shoulder-width apart. Take dumbbells in your hands. Slightly lean your body forward and work with your abs. Don't bend your lower back, don't slouch, don't lift your shoulders up. As you exhale, pull the dumbbells to your waist, moving your elbows as far back as possible. Then smoothly return to the starting position and repeat. Perform 15 repetitions .

Seated crunches

19-seated crunches

Sit on the floor, bend your knees and place them on the floor, shifting your shins so that your left foot rests on your right knee. Stretch your head up, turn your shoulders to the sides. Place your left hand on the floor, bend your right hand and move it behind your head. Gently lean your body to the left, stretching the right side surface of the body. At the lowest point, turn your chest down, stretch your right elbow towards your left palm on the floor. Don't slouch or strain your neck. Return to starting position and repeat. Perform 20 repetitions in each direction.

Dumbbell extensions

8-extension with dumbbell

Get on all fours, place your palms under your shoulders, knees under your hips. Stretch forward with the top of your head, do not bend at the lower back, do not strain your neck. Take a dumbbell in your left hand. Bend your left arm at the elbow, pressing it towards your body. In this position, straighten your left arm, moving the dumbbell as far back as possible. Move at a slow pace, feel the triceps working. Then smoothly pull the dumbbell closer to your shoulder, bending your elbow, and return to the starting position. Repeat. Perform 15 repetitions on each side.

Simplified push-ups with narrow arms

11-push-ups with a narrow post

Get on all fours, place your palms under your shoulders, knees under your hips. Stretch forward with the top of your head, do not bend at the lower back, do not strain your neck. Bend your elbows and press them to your ribs, lower your body down, try to touch your forehead to the mat. Smoothly return to the starting position and repeat. Do 15-20 repetitions .

Exercises to tighten skin and strengthen triceps

A set of effective exercises designed to strengthen your arms, most of which are performed with your own weight, and some require additional available equipment - dumbbells or half-liter bottles. It is necessary to perform each exercise until a burning sensation occurs in the triceps, as soon as the muscles refuse to work, take a minute pause, and so on for 3 sets of each exercise.

Bench push-ups

Sitting on a chair, place your palms under your shoulders.
Move your pelvis above the floor, begin to bend your elbows, bringing it to a right angle.
Push up from the bench using your triceps. Repeat as many times as necessary until the muscles fail.

Push-ups from the floor or wall

The higher the body is above floor level, the lighter the load. Therefore, the exercise is suitable for absolutely all ages and fitness levels.

Place your palms under your shoulders in a narrow stance, bend your elbows to a right angle, keeping them close to your body.
Return to the starting position by contracting your triceps muscles.

Gradually increase the load.

Read more about wall push-ups → Push-ups for girls in this article.

Palm pressure

Static tension will strengthen your muscles without additional stress.

Bring your palms together at chest level, place your elbows and hands on the same line.
Squeeze your palms as much as possible and hold for 10-15 seconds without holding your breath.

Take a short break and repeat.

Grasshopper

The exercise can be performed with dumbbells or small bottles.

Bend your knees and lean your torso forward.
Raise your elbows to the level of your shoulder joints, forming a straight line at the shoulder.
The back is straight. The forearms hang freely.
Pull the dumbbells back until they stop, contracting your triceps, and fully extend your elbows.
Slowly relax and lower your hands.

Lifting dumbbells from behind your head with one hand

The exercise is performed on each hand in turn.
Raise one arm up with your elbow fully extended.
Keeping your elbow motionless, lower the dumbbell behind your head, fully bending the joint.
Extend and repeat on one side in the same way, then change to the other.

Read more about overhead arm extension →

Plank with bent elbows

This modification of the plank comes from the practice of yoga. Hold the position for as long as you can, gradually increasing the time you stay in the pose. The main thing is not to hold your breath.

Get into a plank position with your hands under your shoulders.
Bend your elbows as in a push-up with a narrow position and fix the position at the bottom point.
The angle at the elbow is 90 degrees, the shoulder is parallel to the floor, the forearm is strictly perpendicular.

When finished, pause and repeat 2 more times.

Exercises for the armpit area with expanders

This complex was compiled by Susana Yaber, a Spanish fitness trainer, blogger and author of books. The exercises are aimed at strengthening the armpit area. Perform them at a calm pace, concentrating on technique.

How to build a lesson

Start your workout with a light warm-up.
Build your workout on a circuit basis: perform each exercise for 30 seconds , then rest for 10 seconds and move on to the next one. After completing 4 exercises, rest for 40 seconds - this will be one circuit. Perform 3-5 laps in one workout .
Finish the session with stretching.
Do this program 3 times a week .

To perform the complex you will need an expander ring. Choose its level of hardness based on your physical fitness.

Stretching the expander with your palms

Stand straight, place your feet shoulder-width apart. Stretch up with the top of your head, do not bend in the lower back, work the muscles of your abs, arms and back. Grasp the edges of the expander with both palms. Bend your elbows and raise your arms to chest level, keeping your shoulders down. Stretch the tape, spreading your brushes to the sides. Do not lower your elbows down or press them to your body. Perform a maximum of these movements in 30 seconds .

Raising arms with an expander

Stand straight, feet shoulder-width apart. Stretch up with the top of your head, do not bend in the lower back, work the muscles of your abs, arms and back. Place your hands through the expander and slide it onto your forearms. Bend your elbows to a right angle, lift them up, keep your hands approximately at face level. Spread your forearms as far apart as possible, stretching the expander. Don't slouch, don't press your arms to your body. Then smoothly bring your arms back to the starting position. This will amount to one repetition, complete a maximum of these in 30 seconds .

Abduction of the arm with an expander

Stand straight, feet shoulder-width apart. Stretch up with the top of your head, do not bend in the lower back, work the muscles of your abs, arms and back. “Put” the expander on your wrists, lower your arms along your body, and press the fitness band to your legs. From this position, stretching the expander, smoothly move your left hand to the side and back, try to touch your buttock with your palm. Then return to the starting position and do the same on the other side for one repetition. Complete a maximum of these in 30 seconds.

Arm extension with expander

Stand straight, feet shoulder-width apart. Stretch up with the top of your head, do not bend in the lower back, work the muscles of your abs, arms and back. Grasp the edges of the expander, raise your arms up and behind your head. Bend your right arm (elbow directed towards the body, palm at the level of your right shoulder) and fix it. From this position, extend your left arm upward, stretching the resistance band, then return to the starting position and repeat. Perform a maximum of repetitions in 30 seconds , then change the position of your hands and repeat the same on the other side. After completing the exercises, rest for 40 seconds and start the workout from the beginning. Perform 3-5 laps .

Physical exercise

How to remove sagging skin on your hands through exercises:

We take a dumbbell (1.5-2.0 kg for women, 3-5 kg for men) or a kettlebell in our hand, lift it up so that the body and the raised limb form a strict straight line. Then, bend your arm at the elbow joint and place it behind your head. We perform the exercise 15 times on each hand.
We stand up straight, place our feet shoulder-width apart. Now you should have dumbbells in each hand, bend your elbows with them, pull them to your chest, and do them at least 10-15 times.
We take the dumbbell with both hands. Then we bend the elbow joint, put our hands behind our head, but we do this with special diligence, we try to move our hands as far as possible to feel the tension in the arm muscles
We sit on a chair, on the very edge, and lean our hands behind us, lean our torso forward and do deep squats, bending our elbows. If possible, achieve a right angle at the elbow.
Push-ups, which can be performed from the floor or done from a support at abdominal level (for example, leaning on the edge of a table).

You should always start your workout by warming up well, so before performing the exercises described, you need to jump rope and dance a quick dance. This will warm up your muscles and lift your spirits.

Exercises should always be performed in such a way that tension is felt in all parts of the arms. The desired effect may not be achieved.

You need to monitor your breathing during gymnastics and do the exercise regularly.

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A set of exercises for the upper arms

The author of this complex is Othman Calabris, a trainer and fitness blogger from Los Angeles . Training in this program will help strengthen the muscles of the arms, shoulders and armpits.

Start your workout with a light warm-up.
Do the exercises consistently. Optimal training regimen: 1-2 sets of each exercise, 15 repetitions. “Beginners can start with one approach, and as they adapt to the loads, increase their number,” comments Othman Calabris.
Do this program 3 times a week .

To perform the complex you will need dumbbells, an expander, a mat, a step platform or a low bench.

Reverse push-ups

Sit on a step platform (bench or chair), rest your palms on the seat. Stretch your legs forward, rest on your heels, point your toes up. “Slide” your pelvis forward and down, resting on your heels and straight arms. Work your abs, back and arm muscles, do not squeeze your lower back. Don't slouch, strain your neck, or raise your shoulders. Bend your elbows to a right angle and lower your body down. Then push up with your palms, straighten your elbows and return to the starting position. Repeat. After completing 15 repetitions , rest for 40 seconds and move on to the next exercise.

Lying dumbbell curls

Take dumbbells in your hands with an overhand grip. Lie with your back on a step platform (or bench), place your feet on the floor, and press your lower back to the support. Stretch your arms with dumbbells up, keeping them shoulder-width apart. Bend your elbows, lowering the dumbbells down towards your head, and straighten your arms again, returning to the starting position. Don't strain your face, neck and shoulders, feel your triceps working. Perform 15 repetitions , rest for 40 seconds and move on to the next exercise.

Lying dumbbell extensions

Take dumbbells in your hands with an overhand grip. Lie with your back on a step platform (or bench), place your feet on the floor, and press your lower back to the support. Stretch your arms with dumbbells up, keeping them shoulder-width apart, then turn your palms towards each other. Bend your elbows to a right angle (this is the starting position), lower the dumbbells slightly down. Then smoothly straighten your elbows, lifting the dumbbells up. Don't strain your face, neck or shoulders, feel your triceps working. Bend your elbows and return to the starting position, repeat. Perform 15 repetitions . Rest for 40 seconds and move on to the next exercise.

Triceps stretching

Stand straight, feet shoulder-width apart. Raise both arms up, bend your left elbow and lower your palm to your neck, below shoulder level. Place your right palm on your left elbow and gently push it down, stretching your left triceps. Stay in this position for 20 seconds . Then repeat the same on the other side.

Standing dumbbell extensions

Stand straight, feet shoulder-width apart. Take the dumbbells with an overhand grip and turn your palms towards each other =. Lean your body forward, bend your knees slightly. Do not bend in the lower back, work your core, abs and arm muscles. Bend your arms with dumbbells, pointing your elbows towards your body, and pull them towards your chest. Then straighten your arms, straightening your elbows and moving the dumbbells back. Return to the starting position. Repeat. Perform 15 repetitions . Rest for 40 seconds and move on to the next exercise.

Triceps stretching

Arm extensions with an expander

Stand straight, feet shoulder-width apart. Grasp the edge of the expander with your left hand, move it behind your head and bend your elbow. Pass the expander along the spine. Bend your right arm and take it behind your back, grasp the center of the expander with your palm. Using your triceps, extend your left elbow and stretch the resistance band. Secure your shoulders and neck, do not overexert them or arch your lower back. Then bend your left arm again and return to the starting position. Repeat. Perform 15 repetitions . Then repeat the same thing in the other direction. After this, rest for 40 seconds and move on to the next exercise.

Bench press

Lie down on a step platform or bench, placing the entire surface of your back on it. Place your feet on the floor. Take the dumbbells in your hands with an overhand grip, lift them up above your chest, turn your palms towards each other and connect the dumbbells. Bend your elbows and lower the dumbbells to chest level. Do not strain your neck and shoulders, work only with your arm muscles. Then smoothly straighten your elbows and straighten your arms, lifting the dumbbells up. Repeat. Perform 15 repetitions . Rest for 40 seconds and move on to the next exercise.

Triceps push-ups

Lie on your left side. Extend your left arm along the body, lower your right palm in front of your chest, almost at the level of your right shoulder and rest it on the floor. Work your abs actively, don't slouch. Push your right palm off the floor and lift your body up. Then, bending your elbow, lower your body as low as possible, but do not touch the mat with your left shoulder. Repeat. Perform 15 repetitions , then perform the exercise on the other side. Rest for 40 seconds and move on to the next exercise.

Hand exercises

If a woman has flabby arms, exercises to restore their normal state should be of a strength nature (exercises with a load). You shouldn’t think that such exercises will radically change your appearance and make a woman look like a man: female hormones will not allow such disgrace, but training will help get rid of loose skin. Although occasionally you can see pumped-up women with a masculine figure, this is a completely different level of preparation and effort expended. For classes you will need 1kg dumbbells. The biceps (flexors located on the front surface) and triceps (extensors on the back surface) are trained. On the inner surface of the shoulder, which sags the most, there are bundles of both muscles.

Training rules:

systematic: consult your coach about how often you should do gymnastics; It is usually recommended to do physical exercise every other day;
gradual increase in load: you need to start with minimal loads and increase them as the body adapts to them;
Mandatory warm-up before starting training.

Warm-up

Warm-up includes general exercises (fast walking, jumping rope, climbing stairs, etc.) and exercises for the arms. The latter are circular rotations, swinging arms, clenching fists, etc. The warm-up itself does not take much time, 2 – 3 minutes is enough.

"Lock"

It is better to start doing exercises for sagging arms with the “Castle”: the muscles that are most unused in everyday life are trained.
Technique:

starting position (IP) standing;
put your hands back: one on top, the other on bottom;
clasp your fingers;
try to break the connection by interlocking your fingers more and more.

For the first few days, do the exercise once, and then you can do it several times a day.

Hammer lift

With this exercise, you can tighten the muscles (biceps and triceps) on the inner surface of the shoulder and get rid of sagging tissue.

Exercise technique:

IP standing;
take the load;
lift the load above the elbow;
lower the load.

Repeat 20 times, further increasing the number of loads.

Arm extension with weight while sitting

This exercise will help tighten all the muscles of the shoulder and forearm.

Technique:

IP sitting;
take one dumbbell with both palms;
lift the dumbbell above your head;
lower the load by bending your arms at the elbow joints;
Straighten your arms, pull the load above your elbow.

Repeat 12 times, then increase the number of approaches.

Push ups

It trains not only the arms (mainly the triceps), but the whole body.

Exercise technique:

IP lying on his stomach on the floor, palms resting on the floor;
straighten your arms, raising your whole body;
bend your elbows, lowering your body parallel to the floor.

Repeat the first time no more than 5 times, then increase the number of repetitions and approaches.

Rotation with outstretched arms

Regular repetition of this exercise will tighten muscles and eliminate excess fat in the armpit.

Exercise technique:

IP standing, back straight, legs slightly apart;
raise your arms and stretch them to the sides;
rotate with outstretched arms with a small amplitude, trying to use the entire limb.

The first days, do no more than 10 rotational movements, then increase the load.

Video, exercises for beautiful hands: