Flabby upper arms are highly embarrassing reminders that you need to take the time to get your body back into shape. Although the best workout plans involve cardiovascular and weight training exercises for the whole body, there are some effective exercises for flabby upper arms. Incorporate these flabby upper arm exercises into your daily workout routine and you will see your flabby upper arms improve over time.
Push Up
Step 1
Lie face down on the floor. Place your palms shoulder-width apart under your shoulders.
Step 2
Press down towards the floor to shift your body weight into your arms.
Step 3
Use your hands to push up your body. Your body should form one straight line from your head to your toes. If you cannot achieve a full pushup, keep your knees on the ground and form a straight line from your head to your knees.
Step 4
Lower your body down to the beginning position.
Step 5
Repeat the exercise 10 to 15 times.
French Press
Step 1
Lie down on a bench. Hold one 5 lb. dumbbell in each hand. Position them right above your chest, almost touching, with your palms facing each other.
Step 2
Keep your arms closed and lower each dumbbell down just below each side of your head.
Step 3
Return to starting position and repeat the exercise 10 to 15 times.
Kickback
Step 1
Stand next to a weight bench. Drop your left arm and leg down to the bench. Your arm should be completely outstretched and your leg should be bent at the knee touching the bench.
Step 2
Hold a 5 lb. dumbbell in your right hand. Your arm should be parallel to the ground, extended behind your hip.
Step 3
Use your elbow to push the dumbbell behind you and then return to starting position. The top of your arm should not move at all. Your arm should only move forward and backward from the elbow in a slow, methodical manner.
Step 4
Repeat the exercise 10 to 15 times.
Step 5
Place the right side of your body on the weight bench and repeat the exercise 10 to 15 times.
Overhead Extension
Step 1
Stand straight with your head facing forward and your feet shoulder-width apart.
Step 2
Hold a 5 lb. dumbbell in your right hand.
Step 3
Lift the dumbbell directly above your head with your arm fully extended out in a straight line. Use your left hand to clasp your elbow for support.
Step 4
Gently fold your elbow until the dumbbell falls behind your head.
Step 5
Lift to starting position and repeat the exercise 10 to 15 times.
Step 6
Switch the dumbbell to your left hand and repeat the exercise 10 to 15 times.
Things You'll Need
- 5 lb. dumbbells
- Weight bench
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