The elbow is a hinge joint that bends forward and backward. When the lower arm moves inward, it is called flexion. To move your arm from this flexed position to a straight position, you need to perform an extension. If you have fat on your elbows and you want it gone, you need to exercise the neighboring muscles of the elbow. The biceps, which flex the elbow, are on the front and the triceps, which extend the elbow are on the back. These major muscles, along with the forearms, all need to be worked.
Step 1
Partake in some form of cardio that involves your arms. Fat is lost throughout the body as a whole, but you can increase the emphasis on your elbows by doing full body cardio. Perform elliptical training, versa climbing, rowing, kickboxing or any other form of cardio that causes you to bend your elbows. Work out for 45 to 60 minutes, three days a week on alternating days.
Step 2
Lie face-up on a weight bench to do close-grip bench presses. Reach up and grab the barbell with your hands just short of shoulder-width apart. Push it off the supports and hold it directly above you. Lower the bar to your chest, push it back up and repeat. Keep your arms close to your sides when doing these and feel your triceps working throughout.
Step 3
Attach a rope to a high setting on a cable machine to do rope push-downs. Face the weight stack and place your feet shoulder-width apart. Grasp the ends of the rope with your hands, tuck your upper arms into your sides and hold your lower arms in front of your chest. Turn your palms so they face each other and push straight down until your arms are just short of locking out. Squeeze your triceps for a second, raise the rope back up and repeat.
Step 4
Execute a set of chin-ups to work your biceps. Grab a pull-up bar with an underhand, shoulder-width grip and let your body hang straight down. Pull yourself up in a smooth and steady motion until your chest is close to the bar. Lower yourself back down slowly and repeat.
Step 5
Grab a set of dumbbells to do hammer curls. Stand with your feet shoulder-width apart and hold the dumbbells at your sides with your palms facing in. Maintain this hand grip as you lift the weights up toward your shoulders. Squeeze your biceps forcefully, lower the weights back down and repeat. Keep your upper arms tight to your sides throughout.
Step 6
Grab a barbell with a shoulder-width overhand grip to do reverse curls for the outside of your forearms. Stand with your feet shoulder-width apart and rest the bar against your thighs. Keep your upper arms tight to your sides as you lift the bar up towards your chest. Stop when your palms face forward, hold for a full second and slowly lower the bar back down. Repeat for a set of repetitions.
Step 7
Sit on the end of a bench to do wrist curls for the inside of your forearms. Hold a dumbbell in your right hand, lay the outside of your forearm across your thigh and position your wrist just past your knee with your palm facing up. Lower the weight down by bending your elbow and let it roll down your fingers slightly. Curl your fingers back around the dumbell, and bend your wrist to lift it up. Squeeze your forearm muscles forcefully, slowly lower the weight and repeat. Do a set of reps and switch sides.
Tips and Warnings
- Perform 10 to 12 reps and three to four sets of your arm exercises. Work out three days a week on the alternating days of your cardio.
Things You'll Need
- Barbell
- Weight bench
- Cable machine
- Rope attachment
- Dumbbells
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