Daily mobility exercises will improve the range of motion of the shoulder, elbow, and wrist joints.
The most efficient exercises are compound movements, meaning they work multiple joints simultaneously and engage larger muscle groups.
Focus on a balanced, nutritious diet rich in lean protein, healthy fats, and plenty of vegetables.
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Proper nutrition complements your fitness efforts and helps you achieve your goals faster.
Read on for detailed breakdowns of Haines-Landram’s top 10 exercises for women to get lean arms after 50.
Then, don’t miss these9 Easy Resistance Band Exercises That Melt ‘Armpit Pooch’ Fat.
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Slowly slide your arms back down to the starting position."
Reach up for a count of four seconds, followed by four seconds of lowering.
Simple wrist rotation exercises can help maintain flexibility and prevent discomfort during workouts or daily tasks.
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Haines-Landram says, “Keeping your upper arm stationary, rotate your fists inward to face palms downward.
Then rotate or twist your fist to face your palms upward.”
Rotate your palm down for two seconds, then rotate up for another two seconds.
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Keeping your back flat, squeeze your shoulder blades together and pull the dumbbell toward you.
Your elbow should be pulled past your torso, and the dumbbell should be by your hip.
Slowly lower the dumbbell while fully extending your arm and keeping your back straight."
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Perform three sets of eight to 10 reps per side.
That’s because strengthening your shoulder muscles contributes to a sculpted look for your arms and upper body.
During this movement, focus on keeping your elbows higher than your hands.
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Slowly lower back to the starting position."
They require no equipment and can be modified to suit your fitness level.
Regularly doing pushups can make a noticeable difference in your arm definition.
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Keeping your back straight, slowly bend your elbows and lower your body until your chest touches the floor.
Pause, then push yourself back up to the starting position."
Do three sets of 8 to 10 reps.
Slowly lower to the starting position."
These can help you maintain the flexibility needed for proper form and prevent injuries.
Yoga is another full-body activity that will challenge mobility, strength, and coordination."
