There are plenty of great exercises you can do with free weights or exercise machines to tone the muscles of your arms. Your bicep muscles are the big muscles in the front of your upper arm. Your triceps muscles are the muscles in the back of your arm opposite the biceps. Most of your flab will accumulate here.
Do exercises for each of these muscle groups at least twice a week and include some other exercises that use them along with other muscles twice as week as well for a full body tone.
Cardio exercise is also a must for burning off excess fat that may be clinging to your arms.
Step 1
Do bicep exercises like dumbbell hammer curls, dumbbell preacher curls, or bicep curls with barbells, a weight machine, dumbbells, or an exercise band.
Bicep curls are a standard exercise that most people are familiar with. Stand up straight with a dumbbell in each hand. Arms are straight in front of your body just in front of your thighs. Turn your palms to face away from you. Bend your elbows and curl your arms toward your chest. Extend your arms straight again.
Step 2
Do tricep exercises like tricep press downs with a machine, dips, French presses, or tricep extensions with a machine or lying down with dumbbells or a barbell.
Dips can be done with a dip bar, chair, or an exercise bench. Grab the corners of a chair with your fingers pointing forward away from the back of the chair. Bend your knees and put your feet on the floor with your ankles below your knees. The advanced version is done with your legs straight and only your heels touching the ground. Bend your elbows slightly so they are above your wrists and scoot your buttocks off the chair so that it is in the air in front of the chair. Bend your elbows to 90 degrees and then straighten them again, but keeping that slight bend in the elbows.
Step 3
Do other exercises that tone your arms as secondary muscles for the exercise. Push ups, planks, and chest presses work the triceps and the muscles of the chest. You can even hit the triceps and the deltoids with overhead and shoulder presses. Chin ups and rows work your biceps as well as toning your back muscles. Reverse curls will tone your biceps and forearms.
Step 4
Do cardio three to five days a week to burn off excess fat so you can show off your new, toned arms. Try to do as much cardio that use your arms muscles to expedite toning. Elliptical trainers with moveable arms are good, as are hand-powered exercise bikes or mini bikes. Good old jumping jacks or cardio kickboxing classes that throw a lot of punches are other arm-friendly options.
Tips and Warnings
- A sensible eating plan will also help make flab disappear. Cutting as little as 250 calories per day will take off half a pound of body fat per week.
Things You'll Need
- Two dumbbells
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