1. Arm Yourself With Knowledge
Ask almost any person what part of their body they want to define and, after saying their abs, they will soon tell you it's their arms. Men seek powerful, defined arms that will inspire them to wear basketball jerseys every day. For ladies, it's getting rid of the dreaded "flabby arm." The important thing is to know that you're dealing with four main things: fat, biceps, shoulders and triceps. Attacking the problem by focusing on these four things, listed in order of importance, will help you with defining your upper arms.
2. Running Your Arms
Most people are more than willing to do a few reps of bicep curls and tricep extensions to get their arms looking good. Unfortunately, this has very little to do with getting defined arms, compared with the real first step of the solution--lots of cardio.
More specifically, weight loss is the way to get defined arms since even the most grueling strengthening program will still leave you with arm fat if all you're doing is heavy lifting (think about sumo wrestlers). So, figuring out either a cardio plan or a more advanced workout that uses principles of High Intensity Interval Training is the first step to good looking arms.
3. Tweak That Diet
Since you have to start working it in the gym or track, you might as well not undermine all your hard work with a poor diet. The best way to get a good diet is speaking with a nutritionist. Short of that, implementing a diet that is high in protein, limited in carbohydrates (stick with the complex variety) and completely lacks any sugar that doesn't come from fruit will start to show you what your arms really look like under that perennial winter coat.
4. Bulging Biceps
Your biceps are the next area of focus in your journey to attractive arms. Bicep curls are the most basic, targeted exercise for your arms. However, doubling up exercise by doing fast routines of exercises that challenge your whole body while stressing your biceps will speed up the defined arms process. Pull-ups and other total body workouts will amp up fat burning when done quickly and in alternation with another exercise, such as the beloved bicep curl. The important thing is to get a rounded workout so you don't end up looking like a Neanderthal.
5. Respect the Neglected
You'll often see people with well toned biceps but unimpressive arms. These people are probably neglecting other muscles in the arms like the triceps and shoulders. These muscle groups need work with shoulder presses and tricep extensions if your arms are going to look good. Women who are looking to erase flabby arms especially benefit from tricep work, which helps firm up the arms and replace some of the flabby fat with marble muscle.
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