Sure, you can blame gravity for your flabby arms. But a lack of exercise is what truly leads to arm muscles that lack tone and definition. By working out with dumbbells regularly, you can help strengthen your tricep and bicep muscles and get rid of that unwanted flab in your arms.
Tricep Kickbacks
For tricep kickbacks, stand near an exercise bench and place your left knee and left hand on the bench. With your right hand, grab a dumbbell and raise your elbow up to your body so that the upper arm is parallel with the floor. While holding the dumbbell, slowly extend the lower part of your arm back and up, bending at the elbow. Lift the dumbbell up until your arm is almost straight. Then slowly lower the weight back to the starting position. Repeat the exercise several times while focusing on your tricep muscle. After several repetitions, switch sides and perform the exercise again.
French Presses
For French presses, grab a dumbbell with each hand and lie on your back on an exercise bench. Hold the dumbbells above your chest and close together with your palms facing inward. Slowly lower the dumbbells by bending at the elbows and keeping your shoulders locked in place. Then slowly press the weights back up again. Repeat several times while keeping your arms steady. Focus on using your biceps and triceps during the exercise.
Overhead Triceps Extensions
For overhead tricep extensions, stand with your knees slightly bent and feet shoulder-width apart. Grab a dumbbell with one hand and hold it above your head with your arm fully extended. Use your other hand to hold your elbow and support the arm holding the weight. Now bend your arm at the elbow slowly lowering the dumbbell down behind your head. Hold for a second and slowly raise it back up to the original position. Keep your upper arm and shoulder in place and focus on using your bicep and tricep muscle during the exercise. Repeat several times and then switch to the other arm.
Hammer Curls
For hammer curls, stand up straight with your feet about shoulder-width apart. Grab a dumbbell with each hand and hold them in front of you at waist height with your palms facing inward. The dumbbells should be vertical in your hands. Lift the dumbbells upward toward your chest and hold for a moment. Then slowly lower the dumbbells back down to the starting position. Focus on your bicep and tricep muscles when lifting. Repeat eight to 10 times. Rest for a minute or two in between sets.
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