When it comes to flabby arms, the actual flab is generally localized on the back of the upper arms. This area has a group of muscles known as the triceps. Exercising your flabby arms can help create better muscle tone and give off the appearance that your arms are slimmer than they are. Even though the triceps are where the fat might be located, the biceps need work as well to create a symmetrical arm and to prevent muscle imbalances. Keep in mind that spot reduction is not possible, so you are also going to have to promote weight loss.
Step 1
Perform cardiovascular exercise to burn calories and slim down your arms. Do any type of cardio that involves arm movement, such as swimming, kick boxing, tennis, versa climbing, elliptical training, rowing or racquetball. Aim for at least 45 minutes of cardio and do it three times a week on nonconsecutive days.
Step 2
Lie face up on a bench to do close-grip bench presses. Reach up and grab the bar with a slightly less than shoulder-width grip. Push it off the supports, suspend it over your chest and lower it down by bending your elbows. Lightly touch your chest with the bar, push it back up and repeat.
Step 3
Kneel on a bench with your right knee to do triceps kickbacks. Place your left foot behind you on the floor, hold a dumbbell in your left hand and brace your body by placing your right hand on the bench. Position your upper arm level to the floor and tight to your side and let the dumbbell hang straight down. Your arm should be bent 90 degrees at this point. Extend your arm back and push the weight behind you. Hold for a second, lower the weight back to the starting point and repeat. Do a set and switch arms.
Step 4
Find a sturdy wall to do overhead medicine ball throws. Stand approximately two feet from the wall with your feet shoulder-width apart. Hold the ball behind your head with your elbows bent. Forcefully throw the ball into the wall, but keep your hands on it. Contract your triceps to decelerate the ball when it bounces back. Continue to throw the ball into the wall in a fast motion, keeping your core tight and back straight.
Step 5
Grab a barbell to do bicep curls. Stand with your feet shoulder-width apart and hold the bar with a shoulder-width, underhand grip. Rest the bar on your thighs and lift it up by bending your elbows. Stop when your palms face your chest and squeeze your biceps forcefully. Slowly lower the bar back down and repeat.
Step 6
Execute a set of incline angled curls with dumbbells. Lie back on an incline bench with your arms hanging straight down and your palms facing forward. Lift the weights up at an angle to your sides and twist your wrists so your palms are now facing slightly behind you. Slowly lower the dumbbells and repeat.
Tips and Warnings
- Do 10 to 12 reps of all the exercises except the medicine ball throws. Perform this exercise for 20 to 30 seconds straight. Do three to four sets of all the exercises and work your arms three times a week on the alternating days of your cardio.
Things You'll Need
- Barbell
- Bench
- Dumbbells
- Medicine ball
- Incline bench
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