Exercises For Reducing The Upper Arms

Strength training exercises build muscle and reduce body fat. While genetics, activity level and body composition all affect where and how fast you lose fat, upper arm exercises will help tone and tighten muscles that will become more apparent after overall weight loss. Do at least two weekly strength training sessions and integrate upper arm exercises into your routine.

Bench Dips

Bench or chair dips strengthen your triceps muscles, located on the back, upper portion of your arms. Your triceps extend your elbow and you use them to lift or push items overhead or behind you. Sit on the edge of a workout bench, place your hands next to your hips and wrap your fingers around the edge of the bench. Your wrists are straight and your knuckles face forward in the correct position. Press your elbows against your sides and lift your hips off the bench. Move your feet forward 3 inches and position your hips in front of the bench. Maintain a straight back and lower your hips toward the floor, bending your elbows as you drop. Avoid flaring your elbows during the dips. Stop when the back of your arms are parallel to the floor. Push up through your arms, lift your hips and straighten your arms. Complete 15 dips.

Overhead Extensions

Overhead extensions also tone and tighten your triceps. Hold one free weight with both of your hands, sit on the edge of a workout bench and straighten your back. Lift the weight above your head and straighten your arms. Point your elbows forward. Tighten your abdominal muscles and slowly lower the weight behind your head, bending your elbows. Stop when you can't lower the weight any more or when you feel a stretch in the back of your upper arms. Push the weight above your head, straighten your arms and complete 15 extensions.

Bar Curls

Bar curls strengthen and tone your biceps, located on the front, upper portion of your arms. Your biceps flex your elbows and you use them to lift objects toward your body. Start with a light bar and increase the weight to match your strength level. Stand up straight, grab the bar with both hands and lift it in front of your body. Adjust your grip so that your hands are shoulder-width apart, palms facing forward. Straighten your wrists and point your knuckles toward the floor. Press your arms against your sides and slowly lift the bar toward your shoulders. Lower the bar before it makes contact with your shoulders. Complete 15 bar curls.

Bent Over Rows

Bent over rows strengthen your biceps and your upper back muscles. Doing this exercise on a stability ball challenges your balance and builds core strength. Hold a weight in each hand, sit on the middle of a stability ball and rest your feet on the ground in front of you. Tighten your stomach muscles, straighten your back and bend forward 45 degrees. Hang your arms in front of your body, directly under their corresponding shoulders. Tighten your shoulder blades and pull them down and together. Slowly lift the weights toward your chest, driving your elbows toward the ceiling. Lower the weights once they are next to your chest. Complete a total of 15 rows.