The major muscle groups in the arms are the deltoids, biceps brachii, triceps brachii and the forearm flexors and extensors. As far as exercise is concerned, the goal of reducing fat and tightening the arms is achieved through resistance training to increase muscle and cardiovascular training to decrease body fat.
Elliptical with Arms
To lose unwanted body fat, perform cardiovascular exercise for up to 45 minutes. Keep your heart rate at 60 percent to 75 percent of your maximum rate for the fat-burning effect. The elliptical is a low- to non-impact form of cardiovascular exercise. Certain types of ellipticals have arms that allow the user to include upper body movements in the workout, which burns more calories and helps tone the arms.
Dumbbell Shoulder Press
Sitting on a bench, hold the dumbbells at ear height with elbows out to the sides and palms facing forward. Breathing out, push the dumbbells slowly overhead until the arms are straightened. Breathing in, slowly allow the dumbbells to lower to ear level. Complete one to three sets of eight to 12 repetitions.
Barbell Biceps Curl
With a closed, supinated (palms facing upward) grip, grasp the bar with hands at shoulder-width. With the feet shoulder-width apart and knees slightly bent, stand upright and position the bar in front of the thighs with the elbows fully extended. The upper arms rest against the sides of the torso and are perpendicular to the floor. Breathing out, bend the elbows and slowly move the bar in an upward arc toward the shoulders until the bar is within 4 to 6 inches of the shoulders. Breathing in, slowly allow the elbows to fully extend back to the starting position. Complete one to three sets of eight to 12 repetitions.
Dumbbell Biceps Curl
With the palms facing the outer thighs and arms straight, grasp the dumbbells. Throughout the entire movement, keep your upper arms perpendicular to the floor and against your sides. Breathing out, curl the dumbbells upward while rotating your wrists until your palms face up. Breathing in, slowly lower the dumbbells back to the starting position. Complete one to three sets of eight to 12 repetitions.
Dumbbell Over-head Triceps Extension
With both hands, grasp one dumbbell and raise both arms to position them next to the sides of the head. At the elbows, bend the arms to allow the dumbbell to touch the upper back. Breathing out, slowly raise the dumbbell until the elbows are at full extension. Breathing in, slowly allow the dumbbell to return to the starting position. Complete one to three sets of eight to 12 repetitions.
References
- "NSCA's Essentials of Personal Training"; Roger W. Earle and Thomas R. Baechle; 2004
- "Fitness, The Complete Guide"; Frederick C. Hatfield, Ph.D.; 2000
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