If you're a woman dealing with flappy or flabby upper arms, you can work your upper arms to develop stronger and firmer muscle tone. You can even exercise this area in the privacy of your own home. You can use your own body weight or light handheld weights to enjoy the benefits of a number of different arm exercises.
Overhead Pullovers
Lie on the floor, knees bent. You may also lie on a stability ball, with feet placed beneath your knees and shoulders resting on the ball. Either way, hold a small weighted ball, dumbbell or heavy book in your hands directly above your shoulders. Tuck in your abs and slowly lower the ball over your head toward the floor behind your head. Pause for a moment and then lift your arms upward again until the ball or weighted object is once again over your shoulders. The weighted object in your hands will force your triceps muscles, found along the back of the arm, to stretch on the way down, and to contract on the way up. Repeat this exercise 10 times.
Bench Dips
Bench dips will help get rid of the jiggle on the backside of your arms. Place a sturdy chair or bench behind you. Sit on the edge of the chair or bench, knees bent. Reaching behind you, place your palms on the front edge of the chair or bench beside your hips, fingers facing forward and curled around the edge for a more firm grip. Lift your buttocks off the chair or bench, placing your feet slightly forward so your weight is resting in your heels, knees still bent. Lower your buttocks toward the floor until you feel a tight pull in your arms and shoulders, and then pause. Lift your body using your arm strength to return to your starting position. Repeat this exercise five to 10 times.
Triceps Overheads
This exercise works the entire upper arm and shoulder joint. Sit or stand, feet placed shoulder width apart. Grasp a 5- to 8-lb. dumbbell --- or whatever is most comfortable for you, in your hands and lift them up and over your head, so that your hands are resting behind the head at the level of the neck. Cradle the dumbbell so that you can lift it straight up toward the ceiling, keeping your elbows close to your ears as you lift. With control, slowly lift and then lower the dumbbell back to its starting position. Repeat this exercise five to 10 times.
Biceps Curls
The biceps curl tightens and tones the front of your arm. Using light weights such as 5-lb. dumbbells or an unweighted barbell to start, stand or sit with a straight back, arms hanging down by your hips, palms holding the weights or barbell facing forward. Keep the elbows tucked close to the body and lift your hands toward your chest. At the top of the lift, squeeze your biceps and curl your pinkie fingers in slightly toward your chest. Pause, then lower. Repeat this exercise 10 to 20 times.
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