Toning up the upper arms, including those flabby triceps, can be done by performing specific exercises to target troublesome muscle groups. Upper arm muscles include the biceps, triceps and deltoids. Simple equipment needed to tone upper arms includes a few dumbbells and a bench or chair. Exercises can be performed at home or at the gym. According to the American Council on Exercise (ACE), for optimal development of strength and definition the rep range should be between 6 to 12; if you can complete more than 12 repetitions, increase the weight. Consistent effort coupled with a balanced diet will provide the results you are looking for.
Dumbbell Lateral Raise
The shoulders, also known as the deltoids, are comprised of 3 muscles: the front, medial and rear deltoids. When these muscles are developed, they enhance and give shape to the rest of the upper body. Start with this basic exercise that targets all three heads of the deltoids. Hold a 3- or 5-lb weight in each hand. With your palms facing each other and arms by your side, bend your elbows in a 90-degree angle, bringing the weights waist high. Keeping this angle, slowly raise your arms out to the sides but no higher than shoulder level. Slowly lower your arms back down to your sides. Perform 2 to 3 sets of 12 repetitions. To increase the intensity of this exercise, keep your arms straight and lift the dumbbells out to the sides. The further away the weight is from the joint, the greater the intensity.
Tricep Overhead Press and Extensions
Toning those flabby triceps requires some targeted exercises. To perform the tricep overhead press, hold a 5- to 8-lb dumbbell with both hands. Lift the dumbbell straight up towards the ceiling with your elbows close to your ears. Slowly lower the weight behind your head and press it back up towards the ceiling. Perform 2 to 3 sets of 12. To perform a tricep extension, hold a 3- to 5-lb weight in one hand and lean forward with the other hand on a bench or chair so your back is parallel to the floor and your spine stabilized. Place your elbow at a 90-degree angle and slowly extend straight back. Slowly bring the weight back towards your upper body. Perform 2 to 3 sets of 12 repetitions.
Dumbbell Curl
Your upper arm toning routine would not be complete without working your biceps. Developing the biceps will not only strengthen your arms, but give shape to the upper body. Start with a 5-lb dumbbell in each hand. With arms by your sides and palms facing up, slowly bend at the elbow bringing the weight up towards the shoulders. Slowly lower down. Perform 2 to 3 sets of 12 repetitions. Once you can do this easily, gradually increase your weight to 8 lbs and then 10 lbs.
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