When you have flabby arms, weight-training exercises will help you tone up, but you still need cardiovascular exercise to increase your caloric expenditure and burn fat throughout your body. Focus your weight training on your triceps and biceps, the major muscles located on the upper back and front part of the arms.
Triceps Bench Press
The triceps bench press is a variation on the regular bench press, placing more emphasis on the triceps and using dumbbells instead of a weighted barbell. Lie face-up on a bench and hold the weights straight above your chest, your palms facing each other. Slowly lower them down until your upper arms are parallel to the floor, then forcefully push them back up. Keep your elbows close to your sides during the movement.
Overhead Extensions
Overhead extensions require a barbell or single dumbbell. While standing with your feet shoulder-width apart, hold an EZ bar directly above your head, your hands about eight inches apart. An EZ bar has indentations, which take stress off your wrists during lifts. Keeping your upper arms still, bend your elbows and lower the weight behind your head. Steadily push it back up and repeat. To use a dumbbell, hold the underside of one weighted end, lower it behind your head and push it back up. Keep your back straight and core tight throughout both exercises.
Dips
Dips are triceps exercises that require the use of a chair. While sitting on the edge of the chair, scoot your butt forward as you grab the edges or front of the chair with your hands. Your butt should be slightly in front of the chair at this point, knees should be bent and feet should be flat on the floor. Slowly lower your butt down by bending your elbows. Once your arms form 90-degree angles, push yourself back up and repeat. When doing these, keep your core tight and back straight.
Chin-Ups
Chin-ups are variations to pull-ups. Instead of using an overhand grip, turn your palms around so they face you and grasp the bar with your hands slightly wider than shoulder-width apart. Keeping your core tight and back straight, pull yourself up as high as possible, slowly lower yourself down and repeat. These work your biceps, in addition to the latissimus dorsi and rhomboids in the upper back.
Barbell Curls
Barbell curls work the biceps from a standing position with your feet slightly wider than shoulder-width apart. While holding a barbell with a shoulder-width, underhand grip, lift it up to your chest and squeeze your biceps forcefully. Slowly lower it down until your arms are fully extended and repeat. Do not lock out your elbows when your lower the bar.
Dumbbell Preacher Curls
Dumbbell preacher curls require an incline bench and single dumbbell. While standing behind the bench, position the back of your right arm on the backrest and hold a dumbbell in your hand. Keeping your upper arm tight on the bench, bend your elbow and lift the weight up toward your chin. Slowly lower the dumbbell, perform one set of repetitions and switch sides.
Member Comments