Excess fat on your arms can be among the most stubborn fat to burn. This is particularly frustrating during warm-weather months, when you are more likely to wear tank tops, short-sleeved shirts and bathing suits. It is impossible to reduce your arm flab through specific muscle training. However, strength training will give your arms a leaner, slimmer appearance when combined with cardiovascular training.
Aerobic Training
Aerobic exercise is the most effective method for increasing fat loss. According to the American College of Sports Medicine, you should complete either three sessions of 20 minutes of intense cardio training or five sessions of 30 minutes of moderate cardio training. As your conditioning improves, you can increase the intensity, frequency and time of your aerobic workouts. You can choose an activity that increases your heart rate for the duration of your workout. Swimming, jogging, dancing, bicycling and rowing are popular activities for cardio training.
Kickbacks
The triceps are where many people, particularly women, have a hard time losing extra fat. The kickback exercise focuses on the triceps as well as the upper arm. Lean over an exercise bench and rest your right knee on the bench. With your left palm facing inward, grab a dumbbell and place your arm at a 90-degree angle. Push the dumbbell back so that your arm extends straight out. Wait 2 seconds and return to the starting position. Repeat the exercise with your right arm and do three sets of 15 repetitions per arm.
Shoulder Press
A shoulder press exercise works shoulders, upper arms and deltoids. Sit on a bench and hold a pair of dumbbells at shoulder level with your elbows to the sides and palms facing forward. Exhale and push the dumbbells slowly until the arms are straightened over your head. Inhale and bring the dumbbells back to the starting position. Do three sets of 15 reps.
Bicep Curl
Sit on a chair or bench and grab a pair of dumbbells to complete the bicep curl. Keep your upper arms perpendicular to the floor and by your sides. Exhale, curl the dumbbells upward until your forearms meet your biceps, inhale, then lower the dumbbells back to the starting position. Do three sets of 15 reps.
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