The arms contain two major muscle groups--the triceps and biceps. The triceps are on the back of the upper arms and are responsible for extension of the lower arm. The biceps are on the front part of the upper arms and are responsible for flexion. When you have fat arms and you want to slim them down, you need to promote weight loss in your body while simultaneously doing exercises that work your triceps and biceps. This can help build metabolically active muscle and create better definition.
Step 1
Glide on an elliptical machine to burn calories and promote weight loss throughout your whole body. If you are not fond of elliptical training, chose some other form of cardio as long as it involves your arms. Kick boxing, swimming, jumping rope, rowing, versa climbing and cross country skiing are examples.
Step 2
Lift a barbell to do close-grip bench presses. Lie face up on a bench and grab the bar with a slightly less than shoulder-width grip. Push it off the support rails and hold it above your body with your arms extended. Lower the bar until it lightly touches your chest, then push it up just short of locking your elbows. Repeat.
Step 3
Grab the edge of a workout bench to do dips. Walk your feet forward until your legs are extended. Place your heels on the floor and lower your body by bending your elbows. Stop when your upper arms are parallel to the floor, then push yourself up. Stop just short of locking your elbows. Repeat.
Step 4
Execute a set of push-ups. Lie on your stomach with your hands slightly wider than shoulder-width apart. Curl your toes under your feet and push yourself up in the air. Tighten your core to form a straight line from your shoulders to your heels. Lower yourself until your chest is within a fist width of the floor, then push back up. Stop just shy of locking your elbows. Repeat.
Step 5
Reach up and grab a pull-up bar with an underhand grip to do chin ups. Place your hands slightly less than shoulder-width apart, bend your knees and cross your legs behind your body. Pull yourself up until your chest is at the height of the bar. Lower yourself and repeat.
Step 6
Lie face down on an incline bench to do hammer curls. Place your chest across the upper part of the bench and sit on the seat with your feet in a straddled position. Dumbbells in hand, let your arms hang straight down toward the floor with palms facing each other. Maintain this grip as you lift the weights toward your shoulders. Squeeze for a second, lower the weights and repeat.
Step 7
Stand with your feet shoulder-width apart to do Zottman curls. Hold dumbbells in front of your thighs with your palms facing forward. Lift the weights toward your chest, twists your wrists so your palms are facing down and lower the weights to the starting point. Twist your wrists so your palms are facing forward again and repeat.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of arm exercises. Work out three times a week on the alternating days of your cardio.
Things You'll Need
- Barbell
- Bench
- Dumbbells
- Incline bench
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