Having flabby arms may be a common problem, but that doesn't make it any less embarrassing. Fat deposition on your arms and a lack of muscle definition can produce the appearance of flabby arms, but there are exercises to address this issue. Even if you're not an experienced fitness enthusiast, you can learn to perform these exercises in just a few minutes. Exercises that target your arm muscles---your triceps and biceps---are particularly useful for eliminating flabby arms, and many can be performed with very little or no equipment. Before beginning any exercise plan, you should consult your doctor.
Overhead Triceps Extensions
According to the fitness resource Isometric-Training.com, the top exercise for battling flabby arms is the overhead triceps extension. This exercise targets your triceps, the large muscles on the back of your arms. Stand upright with your feet about shoulder-width apart. Hold a dumbbell behind your head, gripping it with both hands. Straighten your arms slowly to raise the dumbbell above your head. When you have completely straightened your arms, reverse the motion and repeat the exercise. If you don't have a dumbbell, you can use a gallon jug filled with water.
Barbell Curl
According to fitness website BodybuildingforYou.com, the barbell curl is a highly effective workout for fighting flabby arms. The website notes that working out with weights can help tone your arms, rather than just build bulky muscle. The barbell curl targets your biceps, which are on the front of your arms.
Stand upright with your feet shoulder-width apart. Hold a barbell in front of you with your arms hanging straight down and your palms facing forward. Slowly bend your elbows to curl the bar up toward your chest. It's important to keep your back straight and resist momentum while performing this exercise to ensure that your biceps are being worked effectively.
Bent-Over Supinated Barbell Rows
According to fitness website Project Swole, the bent-over barbell row with supinated grip is one of the most effective muscle-building exercises for your biceps. Because the barbell row is a compound exercise---it uses more than one muscle group---it has the potential to burn many calories and be an effective fat-burner.
Hold a barbell as you would for the barbell curl, with both hands on the bar and your palms facing away from you. Rather than standing up straight, bend about 45 degrees at your waist and bend your knees at about the same angle. Begin with your arms extended, and bend your arms to bring the barbell up toward your chest. Slowly reverse the motion and repeat.
Bench Dips
The bench dip is a simple, effective triceps exercise that doesn't require any special equipment. Despite the simplicity, though, Project Swole says this is a highly effective exercise.
Place your hands shoulder-width apart on a bench or other raised platform. Move your body forward until you are in front of the bench but your hands are still on it, supporting your body weight. Extend your legs as far as is comfortable and bend your elbows to lower your body, then straighten your arms to lift your body.
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