Fat arms might be easy to hide with long sleeve shirts, but when the weather's warm, you're not so lucky. Instead of trying to hide your flabby arms, feel confident and display them by getting them into better shape. Target mainly the triceps and biceps, which make up the upper back and front of the arms. And since you want to lose flab, do not neglect your diet. Restrict your calories and make sure you only eat healthy foods.
Step 1
Perform cardiovascular exercise that involves your arms. Any type of cardio will burn calories and promote weight loss throughout your body, but cardio forms like elliptical training, rowing, kickboxing and swimming also help tone your arms. Aim for at least 45 minutes of cardio on three nonconsecutive days a week.
Step 2
Execute a set of close-grip bench presses. Lie face-up on a weight bench, place your hands slightly less than shoulder-width apart on the bar and push it off the supports. Hold it directly above you and slowly lower it down to your chest. Push it back up and repeat for 10 to 12 repetitions. Keep your elbows in tight to your sides as you lower the bar.
Step 3
Perform diamond push-ups on the floor. Lie on your stomach with your hands close together, the index fingers and thumbs of each hand touching those fingers on the other hand, and feet together behind you. Push yourself up until your arms are fully extended, lift your hips and tighten your core to get your back straight. Maintain a straight back as you lower yourself toward the floor. Flare your elbows out to your sides as you do this. Stop when your chest is within a fist width of the floor, push yourself back up and repeat 12 to 15 times.
Step 4
Stand with your back facing a weight bench to do dips. Bend down and place your hands on the edge of the bench and walk your feet forward until your legs are fully extended and heels are touching the ground. Shift your butt forward to clear the bench and lower yourself down by bending your elbows. Stop when your upper arms are parallel the floor, push yourself back up and repeat 12 to 15 times.
Step 5
Grab a barbell with an underhand, shoulder-width grip to do curls. Stand with your feet slightly wider than shoulder-width apart and hold the bar right in front of your thighs. Keep your upper arms tight to your sides as you bend your elbows and lift the barbell toward your chest. Squeeze your biceps forcefully for a full second, slowly lower the bar back to the starting point and repeat 10 to 12 times.
Step 6
Hold dumbbells at your sides to do alternating dumbbell curls. Stand with your feet shoulder-width apart and turn your wrists so the weights face you. Lift the weight in your right hand and twist your wrist so your palm faces up. Squeeze your biceps forcefully for a full second, slowly lower the weight back down and repeat with your other arm. Alternate back and forth until you've done 10 to 12 reps with each arm.
Step 7
Sit on a workout chair to do hammer curls. Hold dumbbells down at your sides with your palms facing in. Keep your upper arms still as you bend your elbows and lift the weights up toward your shoulders. Squeeze your biceps forcefully for a full second, slowly lower the weights back down and repeat 10 to 12 times. Keep your palms facing each other throughout.
Tips and Warnings
- Perform three to four sets of your arm exercises and work out on three alternating days to your cardio.
Things You'll Need
- Barbell
- Bench
- Dumbbells
- Workout chair
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