Sagging of the upper arm is a common problem for men and women as they age. Flabby arms are the result of a combination of factors, including muscle atrophy, loss of muscle tone and excess weight, according to coach and fitness columnist Joe Luxbacher. Any exercise machine that targets the triceps and biceps muscles can tighten and tone this problem area. Some of these include the rowing machine, shoulder press, biceps curl and triceps pushdown.
Triceps Muscle
The triceps muscle runs along the back of the upper arm, from the elbow to the shoulder. The muscle is named for its three parts, or heads, that join at the back of the elbow. Everyday activities offer little in the way of a workout for the triceps muscle, which is one reason it sags with age. Machines that work the biceps muscle in front of the upper arm can also help tone flabby arms. The biceps and triceps work together as your arms bend and straighten. When you bend your elbow, the biceps contracts and the triceps stretches. When you straighten your arm, the triceps contracts and the biceps stretches.
Rowing Machine
Joe Luxbacher, fitness columnist for the "Pittsburgh Post-Gazette" and University of Pittsburgh men's soccer coach, is a fan of the rowing machine for working out muscles in the arms, chest, shoulders and upper back. This piece of equipment can be purchased for home use, but it's not often found in gyms and health clubs. It simulates actual rowing and tones the upper arms as well as improves aerobic capacity, muscular strength, endurance and flexibility, according to Luxbacher. Rowing also burns lots of calories, which promotes weight loss.
Gym Machines
The shoulder press, biceps curl and triceps push-down exercise machines all work to tone the upper arms, according to ''Three Machines to Fight Flabby Arms,'' an article on the website Fit & Fab Living. These machines are part of the standard fare at gyms and health clubs. For maximum benefit to the upper arms, incorporate all of these machines into your workout. Perform three sets of 12 to 15 repetitions at each machine, stopping briefly between each set.
Tips
Fit & Fab Living offers these tips to get the most out of your arm-toning workout. Move slowly and steadily. Lifting weights quickly provides momentum that prevents the muscles from working as hard as they should. Keep your arms bent, even when they're extended. Locking your arms puts stress on the elbows and allows the muscles to rest, which lessens the effectiveness of the exercise. Make sure the weight on the machine isn't too heavy or light. You should be able to perform 12 repetitions on each machine without breezing through or having to rest after a few movements.
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