To slim down any problem area, you must rid your whole body of excess fat. Fat tends to accumulate in various parts of the body, including the back sides of your arms, over your triceps muscle. Perform aerobic exercise and eat a nutritious, reduced-calorie diet to shed fat from all over your body, including the backs of your arms. Along with aerobic exercise and diet, perform a triceps-strengthening workout in conjunction with a full-body strength-training session at least twice a week for best results.
Fat Reduction
Step 1
Reduce fat from all over your body by performing regular aerobic exercises and eating sensibly. Perform a minimum of 150 minutes of moderate-intensity aerobic exercise every week, as suggested by the U.S. Department of Health and Human Services.
Step 2
Perform vigorous activities to burn more calories and fat. Running at 8 miles per hour for an hour burns nearly 1,000 calories for a 160-lb. person, MayoClinic.com calculates. Swim laps or participate in a high-impact aerobics class to burn more than 500 calories per hour.
Step 3
Reduce your portions at meals and snack time to cut calories. Incorporate filling, nutritious foods into your meal plans, such as lean meats and whole grains. Add fresh vegetables and fruits to your menu for a low-calorie way to consume vitamins and minerals.
Free-Weight Exercises
Step 1
Use two light-weight dumbbells to perform triceps-strengthening exercises to develop lean, sculpted upper arms. Perform two to three sets of 10 to 15 repetitions of each triceps exercise.
Step 2
Start with triceps kickbacks to target the backs of your arms. Hold a dumbbell in each hand and bend forward at your hips, keeping your back straight. Begin with your elbows bent and push the weights behind you by straightening your arms. Return to the original position and repeat for the total number of sets and repetitions.
Step 3
Move on to triceps extensions to further tone your triceps. Grasp a dumbbell with both hands behind your head and raise the weight above your head by straightening your arms. Bend your arms to slowly lower the weight back behind your head to complete one repetition.
Body-Weight Exercises
Step 1
Use your own body weight as resistance to perform triceps-toning exercises. Perform three sets of 10 repetitions of each exercise.
Step 2
Use a dip bar to strengthen your triceps without using free weights. Hold your body up using your arms on the dip bars, keeping your arms and back straight. Bend your knees to keep your feet from touching the ground during the exercise. Lower your body by slowly bending your elbows. Straighten your arms to return to the original position.
Step 3
Perform close-grip pushups on a flat surface to target the backs of your arms. Assume a pushup position on the floor, but place your hands just 4 to 6 inches apart. Bring your upper body toward the floor by bending your elbows. Return to the original position by straightening your arms.
Things You'll Need
- 2 dumbbells
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