When you think of fat, the stomach is usually one of the first locations that comes to mind. But in actuality, any area on the body can accumulate fat, and the arms are no exception. To help get rid of this adiposity, you need to perform arm exercises while keying in on total body weight loss. Even though spot reduction can't be achieved, since you lose fat from all areas of your body at about the same rate no matter what exercises you do, you can benefit from building muscle due to its high metabolic activity. And you can tighten the appearance of your arms by building their muscular strength. Exercises should be done from various angles to recruit as much muscle fiber as possible.
Step 1
Perform cardiovascular exercise that involves your arms. Rowing, swimming, elliptical training, jumping rope, kick boxing and versa climbing are all examples. Aim for 45 to 60 minutes of cardio three times a week on non consecutive days.
Step 2
Lift a barbell to do close grip bench presses. Lie on the bench and grab the bar with a slightly less than shoulder-width grip. Push it off the supports and hold it directly above your body. Slowly lower it down until it lightly touches your chest, push it back up and repeat. Do not lock your elbows when you push the bar up to the top point.
Step 3
Align two benches parallel to each other and slightly wider apart than the length of your legs to do triceps dips. Place your hands on the edge of one bench and prop your heels up on the other bench. Lower your butt towards the floor until your elbows form a 90-degree angle. Push back up, just short of locking out your elbows and repeat.
Step 4
Execute a set of lying triceps extensions with dumbbells. Lie face-up on a bench with dumbbells held straight above you. Turn your palms so they face each other and keep your upper arms still as you lower the weights down by your ears. Push the weights back up and repeat. Do not let your upper arms move in and out or back and forth during the exercise.
Step 5
Grasp a barbell with an underhand, shoulder-width grip to do biceps curls. Stand with your feet shoulder-width apart and let the bar touch the front of your thighs. Lift the bar up toward your chest and squeeze forcefully. Slowly lower the bar back down and repeat.
Step 6
Grab a pair of dumbbells to do incline hammer curls. Lie on the incline bench and let your arms hang straight down by your sides. Turn your palms so they face each other and maintain this grip as you lift the weights up toward your shoulders. Squeeze for a second, lower the weights down and repeat. Do not let your upper arms move when you perform the exercise.
Step 7
Perform reverse grip curls with a barbell. Grab the bar with an overhand, slightly less than shoulder-width grip. Stand with your feet shoulder-width apart and hold the bar in front of your thighs. Lift it up to the front of your chest and squeeze for a second. Slowly lower it back down and repeat. Keep your upper arms tight against your sides throughout the movement.
Tips and Warnings
- Perform 10 to 12 reps and three to four sets of your arm exercises. Do them three times a week on the days in between your cardio. Make sure to follow a healthy diet plan being that your goal is to lose weight. Eat foods that are high in nutrients like fruits, vegetables, whole grains and lean meats.
Things You'll Need
- 2 benches
- Barbell
- Dumbbells
- Incline bench
Member Comments