Losing weight in the arms takes hard work, discipline and a sensible game plan that you can factor into your daily life. The best way to go about this is to do multiple exercises that target as much muscle in your arms as possible. Muscle can help increase your metabolism. Meanwhile, you have burn calories throughout your entire body, because spot reduction is nonexistent.
Step 1
Step onto an elliptical machine and glide for 45 to 60 minutes. If you do not like ellipticals, do any form of cardiovascular exercise as long as it involves your arms. Swimming, rowing, basketball, racquetball and kickboxing are examples. Climbing machines that involve your arms are also useful. Do your cardio three times a week on nonconsecutive days.
Step 2
Execute a set of push-ups using your body weight. Lie on your stomach with your hands slightly farther than shoulder-width apart. Curl your toes under your feet and place them hip-width apart. Push your body up and tighten your core to straighten your back. Lower your body down until your chest is within 4 inches of the ground. Push back up and repeat. Do not lock out your elbows when you push up. This exercise works the back of your upper arms.
Step 3
Perform a set of dips with a weight bench. Place your hands on the edge of the bench and walk your feet forward until your legs are straight. Place your heels on the floor with your toes pointing up. Lower your body down by bending your elbows. Stop when your upper arms are parallel to the floor, then push back up and repeat.
Step 4
Throw a medicine ball to a training partner to do tricep extension passes. Have your partner stand about 10 feet away. Stand with your feet shoulder-width apart and hold the ball behind your head with your elbows bent. Forcefully lift the ball over your head and throw it to your partner. Catch it when he throws it back, then raise your arms back behind your head and throw again. Continue for a set of reps. After the ball leaves your hands, swing your arms down by your sides.
Step 5
Grasp a barbell with an underhand grip to do bicep curls. Place your hands on the bar approximately 6 inches wider than shoulder width. Stand with your feet shoulder-width apart and hold the bar against your thighs. Lift the bar up toward your chest and squeeze forcefully. Feel the contraction on the inside of your biceps. Slowly lower the bar back down and repeat.
Step 6
Grab a pair of dumbbells to do hammer curls. Stand with your feet shoulder-width apart and hold the dumbbells at your sides with your palms facing in. Maintain this grip as you lift the weights up toward your shoulders. Squeeze forcefully, lower the weights down and repeat.
Step 7
Execute a set of Zottman curls. Stand with your feet shoulder-width apart and hold the weights in front of your thighs with your palms facing forward. Lift the weights up toward your chest and squeeze. Twist your wrists so your palms are facing down and lower the weights back to the starting point. Turn your wrists so your palms are facing forward again and repeat for a set of reps.
Tips and Warnings
- Perform 15 to 20 reps of your triceps exercises. Do 10 to 12 reps of your biceps exercises. Do three to four sets of all the exercises, and work out three times a week, alternating days with cardio workouts.
Things You'll Need
- Bench
- Medicine ball
- Barbell
- Dumbbells
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