How to Get Rid of Flabby Arms Quickly

Some of the most common questions trainers get asked are about how to get rid of flabby arms. This is no surprise — toned arms not only boost confidence and look good, but they can also persuade fashion choices. So how do you get rid of flabby arms quickly to obtain a more sculpted physique?

Resistance exercises can help get rid of flabby arms.
Credit: milan2099/E+/GettyImages


To get rid of flabby arms, pair regular cardiovascular exercise with targeted strength training exercises. Bicep curls, upright rows and tricep kickbacks are great options using a pair of dumbbells.

Read more: Can Flabby Legs Be Toned?

Get Rid of Arm Fat

First, it's important to call out that "spot reduction," or the idea that you can reduce fat in just one area of the body, is completely false. Instead, think of fat loss as something your body achieves as a whole.

Start by adding a cardio component to your fitness regimen. Whether that's an elliptical session or a HIIT class, cardiovascular exercise — the stuff that gets your heart pumping and your body sweating — will help speed up the fat loss process. The Physical Activity Guidelines for Americans recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week.

Read more: Hate HIIT? You'll Love These 7 Workouts

Strength Train Your Arms

If you truly want to know how to get rid of flabby arms, you must pair your cardio work with targeted strength training exercises — but don't lift feathers! According to the American Council on Exercise, lifting heavy activates your Type II muscle fibers, which can lead to quicker results.

1. Bicep Curls

Bicep curls help tone the front side of your arms.

  1. Stand with your feet hip distance apart, your knees softly bent and a dumbbell in each hand.
  2. With your arms long by your sides and the palm-side of your grip forward, bend at the elbows to lift the dumbbells toward your chest. Avoid using momentum.
  3. Slowly lower the weights in the same fashion until your arms are fully extended by your sides. Repeat eight to 12 reps.

2. Upright Rows

This exercise targets the deltoid muscles or the "bump" on the shoulders that look great in tank tops.

  1. Stand with your feet hip distance apart, your knees softly bent and a dumbbell in each hand.
  2. With your arms long in front of your body, rotate your grip so that the back side of your hands are forward and your knuckles are pointing down.
  3. Lift the weights up by keeping your hands close together and in front of your body, while letting your elbows flare out and up by your sides. Do not flip your wrists. Instead, keep your knuckles pointing down the entire time. Stop when the dumbbells reach approximately the height of your collarbones.
  4. Lower down in the same fashion until your arms are fully extended. Repeat eight to 12 reps.

Read more: How to Fix a Sore Tricep

3. Triceps Kickbacks

Saving the best for last, exercises that target the triceps, like triceps kickbacks, are key for toning the back side of the arms. Don't skip the triceps.

  1. With dumbbells in both hands and your feet hip distance apart, hinge at the hips and bend forward with a flat back until your body is at approximately a 45-degree angle.
  2. With your arms long by your sides, the palm-side of your grip facing inward and your back flat, row the dumbbells up by bending your elbows and using your back strength until both elbows are elevated above your back.
  3. Holding this position with your elbows high, use your tricep strength to extend your arms long behind you, lifting the dumbbells up, and then slowly releasing down without dropping your elbows.
  4. Repeat eight to 12 reps by bending and straightening your elbows in this position.
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