If you want to tone your arms, you need to combine weight lifting with cardiovascular exercise and a healthy diet. Cardio and proper nutrition will help you burn fat over your entire body, getting rid of the flab on your arms. Strength training will increase your muscle mass and provide you with the muscle tone to prevent the loose, "bat wing" look. With regular diet and exercise, you can expect to see changes in your arms within eight to 12 weeks.
Front Shoulder Raise
Hold a lightweight dumbbell in each hand with your hands in front of your thighs, your palms facing toward your body. Keeping your arms fully extended, hinge your shoulders upward, lifting your arms straight up in front of your body until your arms are parallel to the floor. Reverse the movement and slowly and steadily lower the dumbbells back in front of your thighs. Repeat the movement 10 to 15 times.
Skull Crusher
The skull crusher exercise works your triceps. To perform the exercise, lie on an exercise bench holding a lightweight barbell straight above your chest. Try a barbell weighing between 20 to 30 pounds to start. Keeping your upper arms fixed in place, hinge your elbows backward toward your body, lowering the weight toward your head. When your elbows reach a 90-degree angle, reverse the movement and return the barbell to the starting position. Repeat the movement 10 to 15 times.
Concentration Curl
Concentration curls isolate your biceps. Choose a dumbbell, probably one weighing between five to 20 pounds, depending on your arm strength. Sit on a bench with a wide-legged stance. Lean forward slightly at the hip with the dumbbell in your right hand. Place your right arm, just above the elbow joint, against your right inner thigh. Start with your elbow fully bent toward your shoulder. Slowly and steadily lower your arm until your elbow is fully extended, holding your arm steady against your inner thigh. Reverse the movement, bringing the dumbbell back up to your shoulder. Continue the exercise eight to 12 times before switching arms and repeating.
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