Skip the gym. These 9 at-home moves help women 40+ tone crepey arms and build firmer, more defined upper-body muscle fast.

These two expert-recommended moves build stronger arms than curls or extensions. Perfect for people over age 40.

2. Pin Presses Pin presses start from a dead stop. This makes them much harder than regular overhead presses. From a dead stop, you have to work extra hard to get the bar moving; you really have to ...

Yes, curling will help you build bigger biceps; but when the goal is to add size to your arms, you also need to focus on the ...

Sara Alia Khan does overhead cable triceps extension. Photo: Instagram/saraalikhan95 Begin by facing away from the cable machine and grab the rope handle with both hands behind your head. Extend ...

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B) Overhead tricep extensions x10 (Image credit: Shutterstock) Stand with your feet hip-width apart and your core engaged. Lift a dumbbell overhead gripping the weight on either side with both hands.

When Ritchson says higher volume, he means very high. Here’s a breakdown of what he did: Bicep curls 4 sets x 20 reps Tricep extensions 4 sets x 20 reps Upright rows 4 sets x 10 reps ...

Lie on a flat bench, holding a dumbbell in each hand with arms fully extended above your chest, palms facing each other. Keep your upper arms stationary and elbows tucked in, slowly lower the ...

Overhead tricep extensions are great for isolating the triceps while improving flexibility. Stand with feet shoulder-width apart, holding a dumbbell with both hands above your head.

The overhead tricep extension does a great job of working all three heads of the tricep muscle. Stand or sit with shoulder-width apart feet, and a dumbbell held with both hands above your head.