The arms are one of those areas that are just as susceptible to weight gain as any other area. Whether you have a little or a lot of fat on your arms, it can still be frustrating and cause you to be self conscious. The best way to take on this fat is by building muscle in your arms and creating a favorable environment for weight loss throughout your entire body. Building muscle can help increase your metabolic rate, and it can also create better definition. To do this properly, you need to do multiple exercises that recruit as much muscle as possible.
Step 1
Eat foods that are healthy and keep your portion sizes under control. Avoid foods that are high in saturated fat, sodium and sugar such as burgers, fries, frozen dinners, candy bars and commercial baked goods. Consume nutrient-dense foods instead such as lean meats, fruits, vegetables, whole grains, beans and fish.
Step 2
Perform cardio that involves your arms to promote weight loss. Elliptical training, swimming, kick boxing, jumping rope and rowing are examples. Do 45 to 60 minutes of cardio three times a week on alternating days.
Step 3
Lift a barbell to do close-grip bench presses. Lie on a bench with your feet flat on the ground and your knees bent 90 degrees. Place your hands approximately 8 inches apart on the bar and push it off the supports. Hold it right above you and slowly lower it down until it lightly touches your chest. Push it back up and repeat.
Step 4
Execute a set of dips with two benches. Place the benches parallel to each other and just wider apart than the length of your legs. Grab the edge of one bench and prop your heels up on the other bench. Lower yourself down until your upper arms are parallel to the floor. Push yourself back up until your arms are almost fully locked out and repeat.
Step 5
Push a straight bar down to do tricep push-downs. Attach a straight bar to a high pulley on a cable machine. Stand with your feet shoulder-width apart in front of the machine and grab the bar with a shoulder-width grip. Pull the bar down so it is right in front of your chest. Keep your upper arms tight against your body and push the bar down to your thighs by bending your elbows. Slowly let it come back up and repeat.
Step 6
Lie on an incline bench to do hammer curls. Hold dumbbells down at your sides with your palms facing in. Lift the weights up toward your shoulders while maintaining the hammer grip. Squeeze for a second, slowly lower the dumbbells back down and repeat. These are called hammer curls because your hand position simulates the same position you would use for swinging a hammer.
Step 7
Lift a barbell again but with a reversed grip. Stand with your feet shoulder-width apart and hold the bar in front of your thighs with an overhand, shoulder-width grip. Keep your upper arms tight against your body and lift the bar by bending your elbows. Squeeze for a second, lower the bar back down and repeat.
Tips and Warnings
- Perform 10 to 12 reps and three to four sets of each exercise. Work your arms three times a week on the alternating days of your cardio.
Things You'll Need
- 2 benches
- Barbell
- Cable machine
- Straight bar attachment
- Dumbbells
- Incline bench
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