No one likes to wear short sleeves, wave to a friend and feel like your arm fat keeps waving after you are done. Unfortunately, it is impossible to spot reduce one area of your body. To successfully tone and define your arms, you need to do two things. You must reduce your caloric intake to lose excess body fat and perform strength training exercises that target your upper arms.
Alternate Dumbbell Curl
Use a pair of dumbbells that are just heavy enough that you are slightly fatigued after doing three sets of 10 lifts. Start the alternate dumbbell curl with a dumbbell in each hand and your hands by your sides. Lift one dumbbell up toward your upper arm. When the dumbbell is level with your waist, rotate your wrist so your palm is facing toward you. The movement is complete when your lower and upper arm meet. As you lower one arm, raise the other arm.
French Press
The french press is an exercise to strengthen and tone your triceps muscles, which are located on the back of your upper arm. Start by lying on your back with a dumbbell in either hand. Raise the dumbbells above your chest so they are close to each other. Keeping your upper arms and shoulders stationary, lower your hands by bending your elbows. The dumbbells should come down on either side of your head but not touch the floor. Slowly raise your hands back to the starting position and repeat 10 to 15 times.
Front Raise
According to the Sports Injury Clinic, the front raise works your deltoid muscles, which are the muscles that cover your upper shoulder and arm. Perform the front raise with a barbell or a set of dumbbells. Begin by standing with your feet shoulder-width apart. Hold the dumbbell or bar in front of your thighs. Contract your arm muscles and lift the weights until your arms are parallel to the floor. Hold for one second and lower your arms. Repeat 10 to 15 times.
Dumbbell One-Arm Triceps Extension
This exercise tones your triceps muscles. Begin this exercise by standing up and holding a dumbbell in one hand. Put your other hand on your waist to stabilize yourself. Raise the dumbbell over your head so your upper arm is touching your ear. Keep your upper arm stationary, and bend your elbow so the weight lowers toward your shoulder. When you cannot lower the weight any farther, slowly raise the weight above your head. Repeat 10 to 15 times and perform the exercise with your other hand.
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