Slimming down your upper arms means targeting your biceps and triceps, as well as losing weight through cardio exercises. Rowing, for example, burns a moderate amount of calories per hour and involves your arms. Weight training exercises with light weights for the arms tone the muscles to make them smaller.
Stationary rowing at a moderate pace on a rowing machine for an hour will burn around 420 calories if you weigh 125 pounds. If you weigh more, you'll burn more. A 155-pound person will burn roughly 520 calories and a 185-pound person will burn 622 calories. Your intensity level will affect the actual number of calories burned, so aim for between 30 and 60 minutes per day of moderate-intensity exercise or half that amount of vigorous intensity. One way to measure intensity is by your ability to talk. If you're breathing harder than usual but you can chat with a buddy, you're probably at a moderate intensity. If you can only say a few words at a time, you're working out at a vigorous rate.
Cable Supine Curl
The cable supine curl tones the biceps brachii muscles of the upper arm. To keep your workouts focused on slimming the arms, perform two to three sets of 12 or more repetitions with a weight that allows you to complete that many reps one after the other. To perform a cable supine curl, sit in front of a cable machine and grasp the bar attached to the low pulley with an underhand grip. Your hands should be shoulder-width apart. Lie flat on your back with your legs straight so your heels are against the machine. Keep your arms at your sides and straight. Then flex your elbows and pull the bar toward your shoulders. Reverse the motion to complete a cable supine curl.
Dumbbell One-Arm Triceps Extension
The dumbbell one-arm triceps extension exercise targets the triceps brachii. To perform this exercise, sit on seat with a back rest and hold a dumbbell in your right hand. Bend your knees and place your feet on the foot rests or the floor. Hold in your abs to press your back into the seat. Extend your right arm straight above your right shoulder with your palm facing inwards and dumbbell vertical. Bend your elbow to lower the weight toward your upper back. Keep your elbow in line with your shoulder and the dumbbell vertical. Raise the weight back up toward the ceiling to finish one repetition. Perform 12 or more repetitions with your right arm and then do a complete set with your left arm.
- NASM Essentials of Personal Fitness Training: Course Manual; Michael Clark, et al.
- Harvard Heart Letter: Calories Burned in 30 Minutes for People of Three Different Weights
- ExRx.net: Cable Supine Curl
- ExRx.net: Dumbbell One Arm Triceps Extension
- CDC: Physical Activity for Everyone