How to Get Rid of Upper Arm Cellulite

Man and woman doing exercise in gym
A woman is working her triceps at the gym . (Image: Chris Clinton/Photodisc/Getty Images)

Poor eating habits and lack of activity can cause fat to accumulate at any location, including the upper arms. Cellulite is trapped fat that forms under the skin and causes a dimpled appearance. Although there is no cure for cellulite, there are several steps you can take to reduce it. This involves dietary adjustments and exercises designed to tone up your arms, especially the triceps muscle at the back of the top of your arm. If you are just slightly overweight, losing about 10 pounds of fat all over and toning the triceps will reduce your upper arm cellulite.

Step 1

Reduce your daily intake of calories by 250 to 500 calories. Avoid empty-calorie foods like deep-fried foods, cakes, cookies, ice cream, doughnuts, burgers, pizza and refined white flour products. Consume foods that are high in nutrients: lean meats, fish, low-fat dairy products, fruits, vegetables, beans and whole grains.

Step 2

Use the flat bench to do French presses. Lie on the bench and hold a barbell above your head with your arms fully extended. Place your hands slightly less than shoulder width apart. Bend your elbows and let the bar come down until it is just above your forehead. Push it back up until your arms are extended. Repeat 10 times.

Step 3

Perform triceps dips with a bench. With your back to the bench, put your hands on the edge of it and your heels on the ground with your legs straight. Lower your body down until your upper arms are parallel to the floor, push yourself back up. Repeat 10 times.

Step 4

Use dumbbells to do triceps kickbacks. Stand with your feet together and hold dumbbells at your sides with your hands facing in. Bend forward until your back is almost parallel with the floor. Lift your arms up and back so your elbows are bent 90 degrees, your upper arms are tight against your sides and the dumbbells are hanging straight down with your palms facing in. Push the dumbbells straight back until your arms are parallel to the floor. Bend your elbows back to a point where they are 90 degrees. Repeat 10 times.

Step 5

Perform incline curls with dumbbells. Lie on an incline bench with your arms at your sides and your palms facing in. Curl the weights up by bending your elbows. Twist your wrists so your palms are facing your body when you lift the weights. Squeeze for a second and lower the weights back down by straightening your arms. Twist your wrists when you lower the weights so they end up facing in again. Repeat 10 times.

Step 6

Perform Zottman curls with dumbbells. Stand with your feet shoulder width apart and hold dumbbells in front of your body with your palms facing forward. Your arms should be straight at this point and the weights should be at thigh level. Curl the dumbbells up, twist your wrists so your palms are facing down, and slowly lower. Turn your palms forward again. Repeat 10 times.

Step 7

Do hammer curls. Stand with your feet shoulder width apart and hold dumbbells at your sides with your palms turned in. This is the same grip you would use with a hammer. Curl the dumbbells straight up to your chest and maintain the grip throughout the whole movement. Lower them back down. Repeat 10 times.

Step 8

Perform 45 to 60 minutes of cardio that requires using your arms: elliptical training, kick boxing, jumping rope, rowing or swimming.

Step 9

Do three to four sets of your arm exercises and work out three times a week on alternating days. Do cardio three days a week on the alternating days of your arm exercises.

Things You'll Need

  • Dumbbells: 2, 3 or 5 pounds

  • Barbell: 10 or 20 pounds or more

  • Bench

  • Incline bench

Tip

Use a weight heavy enough that you can do only 10 to 12 repetitions. Start with 2 or 3 pounds, then go up to 5 or more when you are ready. The weights do not have to be heavy to get results.

REFERENCES & RESOURCES
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