Great Exercises For Flabby Arms

An easy way to tell if an individual is strong and fit is to simply look at her arms. Are they toned and strong or loose and flabby? Women are more prone than men to suffer from flabby arms. Luckily, engaging in regular aerobic and toning exercises can help you shape and define your upper arms.

Push-Ups

You may think that push-ups are only beneficial for strengthening the chest muscles, but that is partly true. Push-ups also strengthen your shoulders and triceps muscles. Hand placement is key to targeting a certain muscle group. Spreading your hands beyond shoulder-width during a push-up generally targets the pectoral and shoulder muscles. Performing push-ups with your hands placed shoulder-width apart or closer in the shape of a triangle targets the upper arms. Another variation is to keep your elbows tucked in to your torso, bending back towards your lower body instead of out to the sides.

Lying Triceps Extension

There are three "heads" to the triceps brachii: the long, lateral and medial heads. Performing exercises that target all three heads, such as the lying triceps extension, are the most effective for shaping the upper arm. According to ETriceps.com, this exercise is one of the best techniques for stimulating the triceps muscles and you can do it easily on the floor or a bench. Lie on a bench with a narrow overhand grip on a barbell. Extend your arms overhead, positioning the barbell over your forehead. Lower the bar by bending your elbows just until you clear the bar over your head and return to the starting position. Your upper arms and elbows should remain steady throughout the exercise. Concentrate on moving only your forearms and using the strength of the back of your arms to press against the weight.

Rows and Lateral Raises

While focusing on the triceps is the most important for minimizing arm flab, you need to perform other arm exercises to achieve shape and definition, such as rows and lateral raises. Both exercises target the lateral deltoid muscle. Developing this muscle gives you a defined, curved shoulder, giving the arms a "cut" look. To perform rows, grasp a dumbbell in each hand, palms facing the front of your thighs. Pull dumbbells to the front of the shoulders, just beneath your chin with your elbows turned out to the sides. Lower and repeat. For lateral raises, assume the same position and turn the dumbbells so that your palms face each other in front of the thighs. Keep your arms straight and raise the dumbbells straight out to the side to shoulder height. Lower and repeat.