Just doing resistance training for the back of your arms won't get rid of the fat. Spot reduction -- where you get rid of fat in just one part of your body -- is a myth, according to the American Council on Exercise. To really tone up those arms, combine cardio and a challenging resistance-training workout to change their shape. Before you begin any exercise program, see your physician. And if you feel pain during any exercise, stop immediately.
Cardio for Fat Loss
How much cardio you do depends on how much fat you want to lose. For moderate fat loss, perform cardio three to five times per week. If you have more fat to lose, then increase that amount and do five to seven days a week of cardio. Keep your intensity moderate to vigorous for calorie burning and fat loss. Exercise for at least 30 minutes, and up to 60 for more significant fat loss. Choose any activity that you enjoy, and keeps your heart rate up.
Dips will challenge your triceps, adding muscle definition as you decrease body fat with cardio. Adding muscle will also raise your metabolism. Sit on a flat bench and place your hands over the edge of the bench close to your hips. Keep your knees bent and feet flat on the floor. Slide your hips off the bench so your weight is supported on your hands. Bend your elbows and lower your body toward the floor until you feel a stretch in the front of your shoulders, or your elbows are bent at 90 degrees. Press back up by contracting your triceps for one complete repetition. Do one to three sets of eight to 12 reps.
Perform a pushdown on a cable apparatus. You can do these with a rope attachment or a straight bar. Set the cable at its highest setting with the handle attached, and set your resistance on the weight stack. Grasp the handles with an overhand grip, and keep your upper arms next to your body the entire time. Press the handle down toward your thighs, straightening your elbows and contracting your triceps. Gently ease the weight back up by bending your elbows. Stop when your upper arms start to pull up away from your body for one complete rep. Do one to three sets of eight to 12 reps.
Dumbbell Overhead Extensions
Choose one dumbbell and sit on a bench. Sit tall and grasp the dumbbell around the handle with both hands. Raise the dumbbell over head with your upper arms next to your ears. Keep them there the entire time. Bend your elbows and lower the dumbbell behind your head. Go slowly so you don't hit yourself. Stop when you can't lower the weight any farther. Press back up overhead for one complete rep. Do one to three sets of eight to 12 reps.
- ACSM's Guidelines for Exercise Testing and Prescription; American College of Sports Medicine
- American Council on Exercise: Why Is The Concept Of Spot Reduction Considered A Myth?
- ExRx.net: Bench Dips
- American Council on Exercise: Triceps Pushdowns
- ExRx.net: Dumbbell Triceps Extension