The arms are prone to weight gain, just like any other location on the body. When you want to lose fat in your arms, you have to lose weight throughout your whole body, being that spot reducing is not possible. You can, however, target your arms with exercises to increase muscle tone and give them a leaner appearance. The main muscles you need to target are the triceps and biceps.
Upper Body Cardio
All types of cardio work efficiently to reduce fat through your body, but you can maximize your results by doing cardio that involves your arms. Rowing and elliptical training are two examples. Both of these exercises can burn calories while toning your arms due to the added resistance. Perform either form of cardio for 45 to 60 minutes, three to four days a week.
Close Grip Bench Press
Close grip bench presses work the lateral and medial heads of your triceps, which are found on the outside and middle part of your underarms. Lie on the bench with your hands slightly less than shoulder-width apart on the bar, your knees bent and feet flat on the floor. In a steady motion, push the bar off the supports and hold it directly above you. Slowly lower the bar down to your chest, push it back up and repeat 10 to 12 times. When doing these, keep your arms in tight against your sides.
Dips
Dips work the lateral, medial and long heads of the triceps, and they are performed with two weight benches placed parallel to each other and slightly farther than leg-length apart. Stand in between the benches, reach behind your body and place your hands shoulder-width apart on one and prop your heels up on the other. With your butt slightly in front of the bench and your arms fully extended, lower yourself down by bending your elbows. Once your upper arms parallel the floor, push back up and repeat for 10 to 12 repetitions.
Overhead Throws
Overhead throws work your triceps in an explosive motion, and you need a medicine ball to do them. Stand one to two feet away from a concrete wall with your feet shoulder-width apart and the ball held behind your head with your elbows bent. Quickly throw the ball forward into the wall, keeping your hands on it. When it recoils back, stop the momentum by engaging your triceps and repeat. Continue in a fast motion for 15 to 20 repetitions.
Bicep Curls
Bicep curls work your biceps brachii, which are the main parts of your upper arm muscles. You can do these with a barbell. Stand with your feet shoulder-width apart while holding the bar in front of your thighs with an underhand, shoulder-width grip. Keeping your core tight and back straight, lift the bar up toward your chest and squeeze your biceps forcefully. Slowly lower and repeat for 10 to 12 repetitions.
Reverse Curls
Reverse curls work the brachioradialis, which runs underneath your biceps brachii and down the front of your forearms. You can do these with dumbbells. Stand with your feet shoulder-width apart and the weights held in front of your thighs with your palms facing you. In a steady motion, lift the weights up toward your chest until your palms face forward. Slowly lower and repeat for 10 to 12 repetitions.
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