Drooping arms, flabby arms or “bat wings”, so many expressions to describe, or decry, this visual aspect of our arms that we would like to delay. For the most courageous and motivated among us, the recipe is simple: do physical exercises.

We are going to present you 5 exercises to have firm arms.

1 – DIPS

Bench Dips: 13 Benefits, Form Tips, Variations, Weights, More

The dips allow you to work the triceps. To perform this exercise, you should stand with your back to a bench, chair or “couch”. You put your hands, shoulder-width apart, on the edge of the chair. The knees should be bent and the toes, which are on the ground, should be slightly raised. One then bends the arms until the elbows are at the height of the shoulders then one pushes to go up.


It is preferable to opt for the variant with only one dumbbell to avoid the injuries of the beginner. The starting posture can be a standing or sitting position. Raise the dumbbell above your head; your knob is pointed inward. Bend your elbow to lower the dumbbell behind your head until your forearm is parallel to the floor. Remember to stabilize your shoulder, using your other hand free: it is important to avoid injuries at this level. As usual, do 3 to 4 sets with 8 to 12 repetitions. Remember to vary the weight of the barbell according to the degree of difficulty of the exercise. A variation with a barbell can be practiced.


This exercise is a great classic. You can do them on the floor for the more athletic, but it also works against a wall. This is where you can work with your body weight to build triceps and pecs. Place your hands shoulder-width apart against a wall and slowly lower your arms. Then raise your chest by pushing on your arms.


The exercise should be performed on a bench inclined at 45 degrees. Bend over your face with two dumbbells, one for each hand. Place your arms down, palms facing you. Raise your arms without bending your elbows to the sides, i.e. sideways. Once your arms are perpendicular to your torso and the top, pause briefly while holding the dumbbells in place for 3-5 seconds and lower your arms again. You can do 2 sets of 10 to 15 reps.


This is a simple exercise that consists of stretching the arms horizontally and rotating them in small circles. At the same time, this exercise works the back muscles. Do 3 sets of 10 repetitions.