Your upper limbs include your arms and shoulder muscles, according to the Encyclopedia Britannica. If you would like to reduce the size or amount of fat you have gained in your arms, exercise aerobically in conjunction with upper-limb exercises. Exercising your arms and shoulder muscles increases your arm and shoulder strength, helps define your muscles and builds lean muscle mass. Consult your doctor before beginning any new exercise regimen.
Standing Dumbbell Reverse Curls
The reverse curl targets your forearm muscles, or those closest to your hands. You will also work your biceps muscle as you perform the move. Stand straight, holding a dumbbell in each hand, the ShapeFit website instructs. Place your hands directly next to your outer thighs, with your palms toward your legs. Keep your shoulders and elbows steady and lift the dumbbells toward the ceiling. Stop when the dumbbells are about shoulder height. Control the downward movement to avoid hitting your leg with the dumbbell. Perform three sets of eight to 12 lifts.
Bench Dips
The bench dip helps both beginners and advanced fitness enthusiasts strengthen the shoulders and triceps, the Bodybuilding website notes. Use a stable weight bench and a small stool to perform the exercise. Sit on the edge of the middle of the bench and place a small stool several feet away from the bench. Place your heels on the middle of the stool, and your hands curled over the edge of the bench. Engage your arm muscles and move your buttocks forward until they are off the bench and only your arms and feet are supporting your body. Lower your buttocks toward the floor as you bend your elbows. Stop before your arm reaches a full 90 degrees, recommends Bodybuilding. Lift back to your original position and repeat.
Wide Push-Up
Vary the position of your hands during a push-up to work different muscles in your upper-limb region. The wide push-up works your shoulders, back and arms, "Fitness" magazine explains on its website. Instead of placing your hands directly under your shoulders, perform a push-up with your hands much farther apart. Lie face-down on a mat or carpeted floor. Tuck your toes under your feet and place your hands palm-down up to 12 inches away from your shoulders. Lift your body off the ground to begin a wide push-up. Check your body alignment to ensure your head, neck and spine are in a straight line with no sagging. Lower yourself close to the floor by bending your elbows. Push up to your starting position and repeat 10 times.
Dumbbell Preacher Curl
The dumbbell preacher curl focuses the effort on your biceps muscles, according to the American Council on Exercise. Use either a preacher curl bench at your gym or a fitness ball. Hold a dumbbell in your right hand, and place your arm over the ball or bench. Keep your upper arm in contact with the ball or bench. Turn your hand so your inner wrist is facing the ceiling. Raise the dumbbell toward your upper arm, stopping when the dumbbell is near your chin. Lower the weight and repeat 10 to 15 times.
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