Loose skin on the elbows can be the result of drastic weight loss or it can simply form as part of the aging process. Regardless of how it appears, the way to tighten it up is to build muscle in neighboring areas. The triceps, which are found on the back of the arms, are the main muscles to concern yourself with. To prevent muscle imbalances, you also need to work the biceps, which are the opposing muscles. Exercises should be done from multiple angles to get a maximal amount of muscle recruitment. Aim for 10 to 12 reps with each exercise.
Close-Grip Bench Press
Close-grip bench presses are performed with a barbell. To do these, lie face-up on the bench and grab the bar with a grip slightly less than shoulder-width apart. After pushing the bar off the supports, lower it down to your chest and push it back up. When doing this exercise, keep your arms close to the sides of your body.
Lying Triceps Extensions
Lying triceps extensions are done with dumbbells. To do these, lie face-up on a bench while holding the weights above your chest with your palms facing each other. In a slow and controlled fashion, lower the weights down by the outsides of your ears. Push them back up and repeat. When doing this exercise, keep your upper arms still.
Dips
Dips are exercises performed with your body weight. To do these, place your palms on the edge of the bench with your fingers wrapped underneath and your legs straight in front of you. After placing your heels on the floor and pushing yourself slightly forward, lower your body down by bending your elbows. Once your upper arms parallel the floor, push yourself back up and repeat.
Twist Curls
Twist curls work your biceps and they can be done with dumbbells. To do these, stand with your feet shoulder-width apart and hold the weights at your sides with your palms facing in. In a controlled motion, lift the dumbbells up and twist your wrists so your palms face your chest. After squeezing your biceps forcefully, lower the weights back down and repeat.
Alternating Hammer Curls
Alternating hammer curls are done with dumbbells. To do these, stand with your feet shoulder-width apart while holding the dumbbells at your sides with your palms facing in. In a controlled motion, lift the dumbbell in your right hand up towards your shoulder. Squeeze for a second, lower it back down and simultaneously lift the dumbbell in your left hand. Continue going back and forth in this alternating pattern.
Reverse Curls
Reverse curls are performed with a barbell. To do these, stand with your feet shoulder-width apart and hold the bar in front of your thighs with an overhand, shoulder-width grip. In a steady motion, lift the bar up toward your chest until your palms are facing forward. Squeeze for a second, lower the bar down and repeat.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.
