What Exercise Machines Are Good When Dealing With Flabby Arms?

Flabby upper arms can plague even thin women. Rylan Duggan, author of ''Totally Toned Arms in 21 Days,'' cites two reasons for this common problem: excess weight and the loss of muscle tone at the back of the arm. Toning up the triceps, the muscle that runs along the back of the arm, is the best way to tighten the upper arms, according to Duggan. Several common weight machines at the gym target this problem area. The website Fit & Fab Living recommends the triceps pushdown, biceps curl and shoulder press for toning the upper arms.

Triceps Pushdown

The triceps muscle consist of three smaller muscles that stretch from your elbow to your shoulder in the back of the arm. The triceps doesn't get much of a workout in everyday activities, so the triceps pushdown machine targets this specific muscle. When using the triceps pushdown machine, your elbows should be at a 90-degree angle as you hold the handles from a seated position. Slowly pull the handles down, with your hands facing your body and your arms remaining slightly bent through the entire extension. Return to the starting position and repeat the motion.

Biceps Curl

The biceps muscle is in the front of your arm, opposite the triceps. It makes your arm bend. Working out the biceps can also help tone the back of your arms. These two muscles work together. When your biceps muscle contracts, your elbow bends and your triceps muscle stretches. When you contract your triceps, your arm straightens out and your biceps muscle stretches. During the machine biceps curl, your biceps muscle contracts as your forearm moves toward your upper arm. Your arms should be fully extended when seated at the biceps curl machine. With palms facing up, pull the handles toward your body and slowly return to starting position. Repeat.

Shoulder Press

The shoulder press primarily works the front deltoid, or shoulder, muscle. As the elbow is fully extended, the triceps becomes active as well. For proper technique, the seat should be adjusted so your elbows are at a 90-degree angle when you grasp the handles. Push up your arms, keeping them slightly bent. Return to the original position for more repetitions.
Teamflex.com advises that you extend your arms fully during this exercise. When lowering the handles, do not let your elbows dip below your chest. This exercise can be difficult initially for women, because women often lack shoulder strength. Working out on the shoulder press will gradually increase shoulder strength, allowing for more weight to be placed on the machine as your workout progresses.

Tips

Perform these movements very slowly as you resist the weight, advises Teamflex.com. This provides the maximum benefit from the machines. Fit & Fab Living recommends performing three sets of 12 to 15 reps at each machine. Always keep the arms slightly bent, never locked, even when they are completely extended. This prevents stress on the elbows.
It's important to put the right amount of weight on the machines. If it seems too easy to complete 12 reps, add weight. If it is too hard to make it to 12, subtract weight.