To tone flabby arms, you need to perform strength-training exercises targeting the biceps and triceps. The biceps is on the front of the arm, and the triceps muscles is on the back. In addition to regular strength-training one to two times a week, include at least 30 minutes of aerobic exercise five days a week to help burn body fat.
Barbell Triceps Extension
This isolation exercise focuses on the triceps brachii muscle. You can perform it in a seated, lying or standing position with an EZ curl bar. With a narrow, overhand grip, position the bar overhead and keep your elbows pointed forward. Slowly lower the bar behind your head and extend back to the starting position. Repeat 10 to 12 times for two to four sets.
Kickbacks
Kickbacks to work on the triceps are performed using a dumbbell and kneeling over a bench with one arm supporting the body and the other arm grasping the dumbbell. Position your upper arm so that it is parallel to the floor and keep your elbow close to your body. Slowly extend your arm until it straight, squeezing the triceps muscle. Return to starting position and repeat 10 to 12 times on both arms.
Incline Dumbbell Curls
Incline dumbbell curls target the biceps brachii on the front of the arm. Perform this exercise in the seated incline position, about 45 degrees. Grasp a dumbbell in each hand with palms facing forward and arms hanging down to the side. Keeping your upper arms and elbows stable and close to your side, curl the dumbbell until your forearm is vertical, and return to starting position. Repeat eight to 12 times. This exercise can be performed by curling both arms at the same time or by alternating arms.
Preacher Curls
Preacher curls are one of the best isolation exercises for the biceps, according to Frederic Delavier, author of "Strength Training Anatomy." Sit or stand with the back of your upper arms resting on a preacher curl bench. Grasp the barbell underhanded with your hands shoulder-width apart and curl the bar toward your body until arms are fully flexed. Lower to the starting position and repeat eight to 10 times.
References
- ExRx: Barbell Triceps Extension
- "Strength Training Anatomy"; Frederic Delavier; 2001
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