7 Best Daily Exercises for Women to Sculpt Lean Arms After 50

Arm Wall Slides:

This exercise targets the arms and shoulders, improving flexibility and strength. Stand with your back and arms against a wall, bend your elbows at 90 degrees, and slide your arms up and down the wall for 8-10 reps.

Wrist Rotations:

Essential for wrist flexibility and strength, rotate your fists inward and outward while keeping your upper arms stationary. Perform 8-10 reps for each direction.

Dumbbell Rows:

Strengthen your upper back and arms with dumbbell rows. Bend over a bench with one arm and knee for support, then pull the dumbbell towards you, squeezing your shoulder blades together. Aim for 3 sets of 8-10 reps per side.

Shoulder Presses:

Sculpt your arms and shoulders with shoulder presses. Hold dumbbells at shoulder level, press them overhead until your arms are straight, then lower back down. Complete 3 sets of 8-10 reps.

Upright Rows:

Focus on your shoulders with upright rows. Stand tall with dumbbells in front of your hips, then lift the weights up towards your chin while keeping your elbows higher than your hands. Perform 3 sets of 8-10 reps.


Strengthen your arms and chest with pushups. Start in a plank position with palms slightly wider than shoulders, then lower your body until your chest touches the floor and push back up. Do 3 sets of 8-10 reps.

Lateral Raises:

Target shoulder and upper arm muscles with lateral raises. Stand with arms by your sides, holding dumbbells, then lift the weights away from your body until arms align with your torso. Lower back down slowly.