Arm Exercises to Maintain Your Brachioplasty Results

After undergoing brachioplasty surgery, many patients want to know how they can make their results last. While surgery removes excess skin and fat from the upper arms, it is up to you to maintain the outcome through lifestyle choices. A key part of this is regular exercise.

In this article, Dr Bernard Beldholm FRACS explains how exercise helps preserve brachioplasty results, when it is safe to start working out again, and which exercises can help keep your arms toned once you have recovered.

Exercise is Essential to Long-Term Results

The results of brachioplasty can last many years. However, staying active and maintaining a stable body weight is vital. Exercise helps build lean muscle, improve circulation, and prevent weight fluctuations that could stretch your skin again.

  • Exercise also supports general health, reducing risks of chronic conditions.
  • A balanced diet is just as important, since stable weight helps protect the surgical result.
  • Consistency is key — small but regular efforts matter more than sporadic intense workouts.

When Can I Exercise After Brachioplasty?

Every patient’s recovery is different, but there are general timelines most surgeons follow. Always wait for clearance from your surgeon before resuming exercise.

  • Weeks 1–2: You may begin walking the day after surgery. This helps reduce swelling, improves circulation, and lowers the risk of blood clots. Compression sleeves may be worn, and sleeping with your arms elevated can help reduce swelling.
  • Weeks 2–3: Light activity such as gentle stretching and longer walks is usually safe. Heavy lifting or vigorous exercise is not recommended at this stage.
  • Weeks 4–6: Most patients are gradually cleared for more vigorous activity such as jogging, light gym work, and aerobic exercise. Avoid pushing to the point of pain.
  • Week 12 and beyond: By three months, most patients can resume unrestricted exercise, including strength training, as the tissues have healed and the final arm shape is settling.

Exercises to Maintain Arm Lift Results

Once fully cleared, you can begin targeted arm exercises. These moves require little more than a set of dumbbells and your own body weight.

Chair Dips

  • Sit on a sturdy chair, grip the sides, and slide forward until your hips are just off the seat.
  • Lower your body toward the floor by bending your elbows, then press yourself back up.
  • This strengthens the triceps and shoulders.

Floor Presses

  • Lie on your back with knees bent and feet flat.
  • Hold a dumbbell in each hand with arms extended above the chest.
  • Lower elbows to the floor, pause, then press upward again.
  • This works the chest, shoulders, and triceps.

Plank Curls

  • Begin in a plank position holding dumbbells.
  • With a straight back and core engaged, curl one dumbbell toward your shoulder.
  • Return it to the ground and repeat on the other side.
  • This combines core stability with arm strength.

Bicep Curls

  • Stand with feet shoulder-width apart, holding dumbbells with palms facing upward.
  • Bend your elbows without moving your upper arms, lifting the weights toward your shoulders.
  • Lower in a slow, controlled motion.

Upright Rows

  • Hold dumbbells in front of your thighs, palms facing downward.
  • Lift the weights in a straight line to chest level, keeping elbows outward.
  • This targets shoulders and upper arms.

Triceps Extensions

  • Stand upright, holding a dumbbell with both hands behind your head.
  • Extend your arms upward, then slowly return to the starting position.
  • Focus on controlled movement for safety.

Triceps Kickbacks

  • With knees slightly bent and torso leaning forward, hold a dumbbell in each hand.
  • Keep upper arms close to the body while extending the dumbbells backward.
  • Slowly return to starting position and repeat.

FAQs About Exercise After Brachioplasty

Will I lose upper body strength after a brachioplasty?
You may be advised to avoid intense exercise for several weeks, but most patients regain their strength once cleared to resume workouts.

When is it safe to lift heavy weights?
Many patients are ready at around six weeks, but your surgeon will confirm when it is safe based on your healing progress.

How often should I exercise?
Aim for two to three sessions per week, gradually increasing intensity. The goal is to maintain stable weight and muscle tone.

Can I exercise before my scars have faded?
Yes. Scar fading takes 12–18 months, but you can begin light exercise well before that, provided the incisions are healing properly.

Is exercise a substitute for brachioplasty?
Exercise can reduce fat and build muscle, but it cannot tighten loose skin. If you have significant skin excess, brachioplasty is the procedure that addresses it.

Why can’t exercise tighten loose skin?
Exercise influences muscle and fat, not skin elasticity. Collagen and elastin changes from ageing or major weight loss require surgery to correct.

Why are my arms swollen after surgery?
Swelling peaks in the first two weeks and reduces gradually over three months. Wearing compression garments, elevating the arms, and gentle walking can help reduce swelling.