The stomach, legs, butt, back and arms are all common areas where weight gain occurs. When it comes to the arms in particular, you can lose this weight by following a sensible diet and following a workout routine that incorporates some key exercises that involve the arms in particular. This can create definition and build metabolically active muscle.
Step 1
Lie on a bench to do triceps extensions. The triceps are the large muscles on the back of the upper arms. They have three heads that should all be worked to help tone your arms and build muscle. Lying triceps extensions put emphasis on the long head located on the inside of arm. To do these, lie on the bench and hold dumbbells straight above you with your palms facing each other. Keep your upper arms straight as you bend your elbows and lower the weights by your ears. Push the weights back to the starting point and repeat 10 to 12 times.
Step 2
Use the weight of your body to do triceps dips. Dips put emphasis on the medial head of the triceps which is the middle part. To do this exercise, place two chairs slightly wider than the length of your arms apart. Hold on to the edge of one chair and place your heels up on the other one. Lower your butt towards the floor until your elbows are bent 90 degrees. Use your triceps to push your body back up to the starting position. Repeat 10 to 12 times.
Step 3
Perform triceps kickbacks to emphasize the lateral head of the triceps. The lateral head is located on the outside of the arm. Place your left knee on a bench and hold a dumbbell in your right hand. Bend forward and brace yourself by placing your left hand on the bench. Lift your right arm up so the dumbbell is hanging down by your hip with your palm facing in and your elbow bent 90 degrees. Your upper arm should be tight against your side at this point. Keep your upper arm still as you extend the dumbbell straight behind you. Squeeze for a second and lower the dumbbell back to the starting point. Do 10 to 12 reps and switch sides. Keep your back straight throughout the whole exercise.
Step 4
Use a barbell to do biceps curls. The biceps are located on the front part of the upper arms, opposite the triceps. Work them with different grips to balance out the arm and to achieve maximum muscle recruitment. To do biceps curls, grab the bar with an underhand grip and place your hands shoulder-width apart. Contract your core as you curl the bar up towards your chest. Squeeze for one second at the top of the movement and lower the bar back down. Do 10 to 12 reps.
Step 5
Use dumbbells to do hammer curls. Hammer curls are done with your hands in the same position that you would have when using a hammer. Stand with your feet shoulder-width apart and hold dumbbells at your sides with your palms facing in. Maintain this hand position as you curl the dumbbells up towards your chest. Lower them back down and repeat 10 to 12 times.
Step 6
Do reverse curls with the barbell. Reverse curls put particular emphasis on the brachioradialis which runs from under the biceps down the front of the forearm. To do this exercise, stand with your feet shoulder width apart and grab the barbell with an overhand, shoulder width grip. Curl the bar up towards your chest and squeeze at the top of the movement. Slowly lower it back down and repeat 10 to 12 times.
Step 7
Make sure your cardiovascular exercise puts emphasis on your arms. Elliptical training, rowing, swimming, jumping rope and kick boxing are examples of these. Work out for 45 to 60 minutes three days a week on alternate days.
Tips and Warnings
- Do three to four sets of your arm exercises and work out three days a week on the alternating days of your cardio.
Things You'll Need
- 2 chairs
- Dumbbells
- Bench
- Barbell
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