Slimming down your arms means toning your biceps and triceps. There is no need to throw around heavy weights in the gym. You can achieve tight and lean arms by using 5-lb. dumbbells and training your arms with a variety of exercises. Don't underestimate the benefits of working out with 5-lb. dumbbells -- you can use them to kick up your cardio routine, increase strength and burn calories with high repetitions which fatigue the arms and develop strength.
Cardio Training
If you want to see definition in your arms you must first shed the fat that lies on top of them. Aerobic training can help melt fat and tone your upper body. Use your 5-lb. dumbbells as a part of your cardio training. Perform a circuit of jumping jacks, punches and squat jumps all while keeping your dumbbells in hand. Adding the resistance of your dumbbells increases the demand on your upper body to help tone the arms while burning calories with cardio. Power walking while holding your dumbbells is another way to break a sweat and whittle away your upper body fat.
Triceps
Your triceps often are the reason for arm flab. Complete triceps extensions and kickbacks using your dumbbells. Begin your triceps extension in a seated position with your arms straight and your dumbbells up over head. Hug your elbow against your ears and bend your elbows lowering your forearms down. Pause at the bottom and slowly press your arms back to a straight position. Triceps kickbacks can be performed on an exercise bench. Bend over and place your left arm on the bench to support your body. Place your dumbbell in your right hand and keep your upper arm parallel to the floor. Extend your arm until it is straight and slowly return it back to the starting point. The Centers for Disease Control and Prevention recommends completing three sets of eight to 12 repetitions.
Biceps
Your bicep muscle is located on the upper front part of your arm. Building strength in your bicep can help slim your arms. The American Council on Exercise recommends completing hammer curls and bicep curls to engage your biceps. Hammer curls can be completed by standing with your dumbbells at your sides. Keep your elbows firmly by your sides and your palms facing in. Exhale and bend your elbows and curl your weights up toward your chest. Slowly lower back down to your starting position. Bicep curls are similar to hammer curls, however in a bicep curl you keep your palms facing up instead of facing in. Slowly lift and lower your weights controlling your curl.
Considerations
Consider increasing your repetitions or your weight when the exercises become too easy. You should feel challenged to complete your last repetition on each set of exercises. You can safely increase your repetitions to 15 to 20 repetitions before adding heavier weight.
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