Having fat on the back of the arms can cause frustration and self-consciousness. If you are looking to rid yourself of this fat yet not become bulky, you need to take an approach that involves weight training coupled with fat-burning exercise. Unlike bulking up, the arm exercises need to be performed with lighter weight.
Cardio Training
Any type of cardio can have a positive effect on slimming down the backs of your arms without causing bulk. But to get the most from your cardio, do a form that involves your arms and legs simultaneously. Elliptical training, versa climbing, kick boxing, swimming and rowing are examples. Aim for 45 to 60 minutes of cardio, and do it on three nonconsecutive days every week.
Free Weight Triceps Exercises
The triceps are the major muscles found on the backs of the upper arms. Working these muscles can help strengthen the back of your arms and create better tone. If you want to avoid getting bulking, perform high reps with moderate weights. Also, target your triceps with a variety of exercises to ensure you work as much muscle fiber as possible. Lying triceps extensions, triceps pushdowns and triceps kickbacks are examples.
Triceps kickbacks are performed with a dumbbell and workout bench. To do these, kneel on the bench with your right knee, hold the dumbbell in your left hand and place your left foot on the floor behind you. With your back slightly higher than parallel to the floor and your right hand placed on the bench, lift your left arm so your upper arm is tight against your side and the dumbbell is hanging straight down. Extend your arm straight behind your body and feel your triceps muscle contracting. Slowly lower the weight back down and repeat. After doing a set, switch sides. When doing your exercises, aim for 12 to 15 reps and four to five sets.
Biceps Exercises
Although the biceps are located on the front of the arms, they should not be neglected when you want to get rid of fat on the back of the arms. If you continually work your triceps, you can cause muscle imbalances. To avoid this, do exercises like barbell curls, cross body dumbbell curls and concentration curls.
Cross body dumbbell curls are performed from a standing position with your feet shoulder-width apart. While holding the dumbbells in front of your thighs with your palms facing you, curl your right arm up in front of your chest and twist your wrist so your palm faces up. After squeezing forcefully, lower the weight back down and repeat with your left arm. Continue for 12 to 15 reps and do four to five sets of exercises.
Body Weight Exercises
Body weight exercises can be done with high reps, and you can easily fit them into your workout. Bench dips and pushups are two exercises that work your triceps, and chin-ups can be done with a pullup bar to work your biceps.
To do bench dips, place two benches parallel to each other and slightly wider apart than the length of your legs. After placing your hands on the edge of one bench, prop your heels up on the other bench. In a controlled motion, lower your body down by bending your elbows. Once your upper arms are parallel to the floor, push yourself back up and repeat. Aim for at least 15 reps of these exercises.
Rest Breaks
To keep your heart rate elevated, take short rest breaks between your arm exercises or perform active recovery. An example of active recovery would be stepping up and down on a bench for 60 seconds between your sets.
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