The upper arms consist of the biceps, triceps and shoulders. According to the textbook "Essentials of Anatomy and Physiology, Fifth Edition," women tend to hold more fat in the upper arms while men are able to increase the size of the muscles in the upper arms more quickly because of more testosterone. To lose fat in the upper arms, perform exercises which include tricep dips, bicep curls and shoulder presses to isolate these muscles.
Tricep Dip
Tricep dips can be done on the floor without equipment or done using a step, bench or chair. Begin in tabletop position, with your feet and palms on the floor, fingers facing your body. Walk your feet out a few steps and lower your hips and pelvis a few inches closer to the ground. Keeping your elbows from bowing outward, bend your arms and lower your body toward the ground. Straighten your arms and lift your body back up. "Tricep dips are really simple but really work your triceps," said American College of Sports Medicine certified personal trainer Shelby Young. "If you're on a bench or chair, you're simply keeping your hands on it and dipping down."
Bicep Curl
Begin holding a dumbbell in each hand or a weighted bar with both hands. Keep your elbows close to your body and your arms hanging straight along the torso. Bending at the elbows, bring the weight to your chest and lower it until your arms are fully straight again. "Bicep curls are so simple, but a lot of people don't know quite how many variations there are to work the biceps in different ways," said Young. "Changing the grip of the weights, or the way you're holding the dumbbells changes things. As long as your elbows are close and your arms straighten out each time you lower, it's an effective move."
Shoulder Press
Begin with a dumbbell in each hand and stand tall with your feet at hip width. Lift your arms above your head, squeezing your shoulder blades together. Lower your arms back to either side of your head until your elbows are at 90 degrees and continue your shoulder presses, keeping your core and abs engaged to keep your torso stable and your spine straight.
References
- "Essentials of Anatomy and Physiology, Fifth Edition"; Valerie C. Scanlon,Tina Sanders; 2007
- Shelby Young, ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club; Milford, NH
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