The arms are an area of the body that have a tendency to get flabby over the course of time. To firm you arms, you need to make some dietary adjustments and do some exercises that put emphasis on your arms. Even though spot reduction is not possible, you can still do specific exercises to build muscle and definition.
Step 1
Reduce your daily intake by 250 to 500 calories to promote weight loss throughout your whole body, including your arms.
Step 2
Have your diet consist of high quality foods like fruits, vegetables, lean meats, low-fat dairy products, whole grains and beans. Avoid processed foods, deep fried foods, refined carbs and fast food.
Step 3
Perform close-grip tricep extensions on a bench. Lie on your back and lift the bar off the safety pins. Have your hands in a shoulder width grip. Lower the bar down towards your chest and keep your arms tight by your sides. Push the bar back up and repeat.
Step 4
Place your hands on the edge of a bench and your heels on another bench to do triceps dips. Lower your body down until your elbows are bent 90 degrees then push yourself back up.
Step 5
Hold dumbbells in your hands to do triceps kickbacks. Bend over at the hips so your back is parallel to the floor. Lift your upper arms until they are by your sides and the dumbbells are hanging straight down. Straighten your arms and push the dumbbells back behind you by engaging your triceps. Lower them back down and repeat. Make sure to keep your upper arms tight against your body the whole time.
Step 6
Perform barbell curls with your hands shoulder width apart on the bar and your feet shoulder width apart on the ground. Curl the bar up towards your chest and squeeze your biceps for one second. Lower the bar back down and repeat.
Step 7
Adjust a bench to 45 degrees to do incline curls. Lie on the bench with your arms at your sides and palms facing in. Curl the dumbbells up and twist your little fingers inward. Lower them back down and repeat.
Step 8
Perform hammer curls by keeping your palms facing in. Stand with your feet shoulder width apart and curl the dumbbells straight up until your biceps are contracted. Lower them back down and repeat.
Step 9
Perform 30 to 45 minutes of cardio that targets your upper and lower body at the same time like elliptical training, rowing, jumping rope, kick boxing or swimming.
Step 10
Do 12 to 15 reps and three to four sets of all the arm exercises. Do them in the order they appear three times a week on alternating days. Do your cardio on three other alternating days.
Things You'll Need
- Barbell
- Dumbbells
- Adjustable bench
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