The biceps are the muscle group on the front of the arms. In addition to exercise, it is important to consider diet when looking for fat loss in the arms and body. The Mayo Clinic reports that weight loss comes down to burning more calories than you take in. Consume healthy and low calorie meals in addition to performing exercises every other day, allowing a day in between for rest.
Single Arm Dumbbell Curl
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing out. Then bend your left arm 90 degrees so it is parallel to the floor. Next, curl your right hand toward your shoulder and lower it back down to the start position. The left arm will stay in place. "Fitness Magazine" recommends doing eight curls with your right arm -- then switch sides and perform eight curls with your left arm. Aim for two to three sets and keep both elbows close to your ribs.
Pull Overs with Dumbbells
Lie on an exercise bench or fitness mat, and hold a dumbbell in both hands. Keep your arms extended over your chest and slowly lower the weight behind your head. Then return the weight back to the start position. Repeat for two to three sets and eight to 12 repetitions.
Snatch with Kettlebell
"Women's Health" Magazine suggests standing with your knees bent and hips in alignment and holding a kettlebell between your legs with your right hand. Slowly swing the kettlebell backward and, in one motion, stand up. Concentrate on squeezing your glutes and raising your right arm past your collarbone. Next, punch your arm straight overhead, keeping the kettle bell in line with your ear. Lower the bell to your collarbone, down your chest, and back to the start, counting as one full repetition. Repeat for two to three sets and eight to 12 repetitions.
Warrior with Bicep Curl
Using dumbbells, stand with your feet about four feet apart and turn your left foot out 90 degrees. Your hips and shoulders will face forward, and your left knee will bend about 90 degrees. Extend your arms to shoulder height and then with your upper arms parallel to the floor do a bicep curl, recommends "Women's Health" Magazine. This will mean bringing the dumbbells to your shoulders. Slowly release your arms to the start position. Do eight to 12 repetitions on each side. Aim for two to three sets total.
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