The word "weights" is used in reference to free weights. These consist of dumbbells, barbells and weight plates. When you want to use weights to tone flabby arms, you need to pay attention to your triceps and biceps. The triceps are the muscles found on the backs of the upper arms, and the biceps are on the opposite side. To engage as much muscle fiber as possible, exercises should be done with various grips and from multiple angles. Whenever you execute triceps and bicep exercises, you need to grip free weights. This automatically works your forearms as well.
Close-Grip Bench Press
Close-grip bench presses work the outer head of the three-part triceps muscle. This, in turn, can help tone the outside part of your underarm. Close-grip bench presses are done with a barbell and flat bench. To do this exercise, lie face-up on the bench and place your hands slightly closer than shoulder-width apart on the bar. Carefully lift the bar and hold it directly above your chest with your arms fully extended. In a slow and controlled movement, lower the bar to lightly touch your chest. Raise it back up and repeat 10 to 12 times.
Dumbbell Decline Extensions
Dumbbell decline extensions are performed on a decline bench. These exercises strengthen the medial head of the triceps, which can help tone the inner region of your underarms. Lying on the bench with your lower shins hooked under the padded support, fully extend your arms above your chest with your palms facing each other. While keeping your upper arms still, lower the weights down by bending your elbows. Once the dumbbells are by your ears, push them back up and repeat 10 to 12 times.
Seated Dumbbell Extensions
Seated dumbbell extensions are performed with two dumbbells and a weight bench. This exercise strengthens the long head of the triceps, which can help tone the middle part of you underarm.To begin this exercise, sit on the end of the bench while holding the dumbbells at your sides and bend forward until your back is slightly higher than parallel to the floor. While maintaining a 90-degree bend in your elbows, raise your arms so your upper arms are parallel to the floor. With your palms facing in, extend your arms straight behind your body and squeeze your triceps forcefully. Slowly lower the weights back and repeat 10 to 12 times.
Barbell Curls
Doing this exercise will tone the main muscles in the upper arms, known as the biceps brachii. Barbell curls are biceps exercises that are performed from a standing position. With your feet shoulder-width apart, hold the bar in front of your thighs with an underhand, shoulder-width grip. In a controlled motion, lift the bar up toward your chest and squeeze your biceps for a second. Slowly lower the bar and repeat for 10 to12 reps. Maintain a tight core and straight back throughout.
Reverse Curls
Reverse curls can help tone the brachioradialis, which runs under the biceps brachii and down the front of the forearm. Reverse curls are performed with dumbbells or a barbell. To use dumbbells, stand with your feet shoulder-width apart and hold the weights in front of your thighs with your palms facing your body. While maintaining a palms-down grip, raise the weights up toward your chest. Squeeze your biceps forcefully, lower the weights and repeat for 10 to 12 reps.
Concentration Hammer Curls
Concentration hammer curls will tone the belly of your biceps. This is the area that gives your biceps a round look. They also help tone your forearms. Concentration hammer curls are performed while sitting perpendicular on a weight bench. After placing your feet in a wide stance, hold a dumbbell in your right hand and brace the back of your right, upper arm against the inside of your right thigh. The dumbbell should now be hanging straight down and your palm should be facing behind you. While maintaining this grip, lift the dumbbell up and squeeze your bicep for a second. Slowly lower the weight back down. Repeat 10 to 12 times and switch sides.
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