The hated upper arm flab that jiggles when waving is a common complaint, especially among women. As you age, muscle mass can slowly decrease if you do not strength train regularly. This can lead to what some refer to as "flabby upper arms." To reduce fat anywhere on your body, you need to create a calorie deficit through diet and exercise. Strength training your triceps and biceps will also help tone your upper arms.
Triceps Dip
Triceps dips are an effective triceps-strengthening exercise that may be performed without special exercise equipment. All you will need to perform the exercise is a steady chair or bench. If you have any shoulder injuries or pain, do not do this exercise. To begin, sit on the chair and place your hands to the sides of your thighs. Grip the chair edge with your hands and lift off the chair. Bring your hips forward so your hands are the only part of your body still touching the chair. Your torso should be completely in front of the chair. Bring your legs out in front of you with knees slightly bent. Bend at your elbows and bring your hips down. Continue down until your elbows are bent to a 90-degree angle. Pause, and then push your body up to the starting position. Repeat for 15 to 20 repetitions.
Triceps Kickback
Triceps kickbacks really isolate the triceps muscle and allow you to feel a burn in the back of your upper arm. To perform the kickbacks, you will need a light dumbbell. A beginner weightlifter may choose to start with an eight- to 15-lb. dumbbell. Hold the dumbbell in one hand and put the opposite knee and hand on a bench. Take the arm with the dumbbell and point that elbow towards the ceiling. Your upper arm should be about parallel to your body and your elbow should be bent, with dumbbell hanging towards floor. Keep your elbow in the same place while slowly extending your arm until it is straight. Your triceps will be worked because of the resistance caused by the dumbbell. Pause with arm extended for a second before returning to the starting position. Repeat for 15 to 20 repetitions.
Biceps Hammer Curl
While triceps exercises work the muscle located on the back of your upper arm, biceps exercises will work your biceps muscle on the front of your upper arm. To begin the exercise, hold a dumbbell in each hand and hang arms down by your side. Turn palms to face your body. Keep elbows in position close to your sides and bend at the elbow joint to raise dumbbells up toward shoulders. Alternate arms or do both at the same time. Keep wrists locked and elbows in.
Biceps Incline Curl
Standing biceps curls or biceps hammer curls can also be performed while sitting on an incline bench. The incline bench will increase the difficulty of the curls.
References
- "ACE Personal Trainer Manual"; By Cedric X. Bryant, Daniel J. Green; 2003
- "Fitness": Biceps Videos
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