Arm Exercises to Lose Flab and Tone Up

Arm Flab Exercises

Arm Flab ExercisesArms that jiggle aren’t very attractive, and with tank top weather approaching it’s time to get those arms into shape. While many people just think of performing bicep curls and tricep extensions to work the arms, it takes a well-rounded approach to get the arms of your dreams – this includes chest and back exercises.

1) Push-Ups

The push-up is one of the best exercises to perform because it targets the entire body. Push-ups target the chest, shoulders, and triceps, which makes them a great arm exercise to use when looking to get your arms into shape. Push-ups also require you to keep your core tight to maintain balance and posture, meaning that your abdominals and oblique’s will also get some work during a push-up.

To perform a push-up, begin in high plank position with your hands directly under your shoulders and your legs straight behind you. Your back should be flat and your core should be tight. Inhale as you lower your body to the floor, stopping when your chest almost touches the floor. Exhale as you push yourself back up.

To modify the push-up to be easier, simply drop to your knees to perform. Keep your back straight as you lower your chest down to the floor and back up again. To make this exercise more challenging you can consider wearing a weight vest or elevating your feet.

2) Triceps Dips

Triceps dips are an arm exercise that tones the backs of your arms from your shoulder down to your elbow, and is one of the best ways to give your arms shape and tone. This arm exercise is a body weight only exercise, which means it requires no other equipment other than your own body.

To perform a triceps dip, position your hands shoulder width apart on a bench or chair. Extend your legs straight out in front of you as you lift your butt off the chair. Keep a slight bend in your arms to protect the elbow. Slowly lower your butt to the floor by bending your elbows until they reach a 90-degree angle. Once you have reached a 90-degree angle, push through your hands to straighten your arms and rise back up. The key to this exercise is to keep your shoulders down (don’t shrug them upwards) and keep your back close to the bench or chair the entire exercise.

To modify this arm exercise simply bend your legs so that they are not straight. This will take some of the weight off of your arms. You can also place a weight on your lap to make them harder.

3) Shoulder Press

The shoulder press is another arm exercise that targets more than just one body part. This exercise targets mainly the shoulders, but also utilizes the triceps and upper back.
We would strongly suggest making also making use of our Rep Max Calculator below, when lifting.

Weight Lifted

Reps

Reps:
%1RM:
Weight:
1RM
100%
2RM
95%
3RM
93%
4RM
90%
5RM
87%
6RM
85%
7RM
83%
8RM
80%
9RM
77%
10RM
75%
11RM
73%
12RM
70%

To perform a shoulder press, sit on a bench with a back support holding a dumbbell in each hand. With your feet planted firmly on the group about hip-width apart, raise the dumbbells up to about ear level, with your palms facing forward and the dumbbells right next to your head. Contract your core and exhale as your press the dumbbells overhead until the dumbbells slightly touch overhead. Inhale as your follow the same path back down to the starting position.

The only modification for the shoulder press is to lessen the weight being used. Once the technique and form is perfected, the exercise can be made harder by being performed standing or on a stability ball.

4) Bent Over Row

The bent over row is a back exercise that targets the mid to upper back region. This compound exercise targets more than just the back though, with the shoulders, biceps and even core also getting worked.

To perform the bent over row, stand with your feet hip width apart with a barbell in your hands. Your palms should be facing your body and your hands should be roughly shoulder width apart on the barbell. Hinge from the hips and push your butt back to bring your torso forward, keeping your back straight until you are almost parallel to the floor. With the barbell out in front of you, exhale as you row the barbell towards your upper chest region, keeping your elbows tucked in close to your body. Squeeze your back muscles at the top of the movement before inhaling and lowering the barbell back to the starting position.

Modify this movement by using a lighter barbell. An underhand grip can also be used to target different back muscles.

5) Biceps Curl

No arm workout is complete without the biceps curl exercise.  This arm exercise is an isolation exercise, meaning that the only real muscles being targeted are the bicep muscles.

To perform the biceps curl, stand with your feet hip width apart and a dumbbell in each hand. With your elbows close to your torso and your palms facing out, exhale and slowly curl the dumbbells up towards your shoulders. Your upper body and arms should remain stationary throughout the entire movement. Once at the top of the movement, pause before inhaling and lowering the dumbbells back to the starting position.

To modify the biceps curl, try alternating the curls one arm at a time.

Final Thought

No amount of biceps curls or triceps dips will burn away excess body fat on their own. If you truly want to lose flab and tone up your arms then you need to reduce your overall body fat. A healthy, balanced diet, regular cardio and a well-rounded workout routine with get you there in no time.