Feeling self-conscious and embarrassed about your flabby arms? Always looking for clothes to cover them up? Don’t know which arm workouts to do?
The struggle is real. But that doesn’t mean your goals of getting shredded, toned arms can’t be achieved!
Here are 7 arm exercises that you can do easily to build toned and arms. It’s time to bring your sexy arms back!
How to do the 7 Arm Workouts To Get Rid of Flabby Arms
Below is the workout routine:
- Upright Row Dumbbell
- Biceps Curls
- Dumbbell Lateral Raise
- Overhead Triceps Extension
- Reverse Fly
- Triceps Dips
Perform each arm workout exercises for 15 repetitions. If you’re up for a challenge, you can repeat each arm workout for 2 sets.
1. Upright Row Dumbbell
Start off by holding one dumbbell in each hand. You should be holding the dumbbells in a forward direction where your palms are in a protonated direction.
Remember to keep the distance between the two dumbbells less than shoulders’ width and both should be above your thighs. Give a slight bend to your elbows and keep your back straight.
Next, exhale and engage your side shoulders as you lift the dumbbells up your chin. While doing so, maintain a close proximity between the dumbbells and your chest. As you inhale, slowly lower the dumbbells back into the starting position.
Repeat 2 sets with 15 repetitions each.
2. Biceps Curls
Performing bicep curls are going to help you strengthen your bicep muscles and say goodbye to arm fats!
You will need dumbbells when doing bicep curls. Start with lesser weights and slowly increase them whenever you feel comfortable with the current weight.
Holding a dumbbell in each hand, stand straight with your arms at the side. Next, bend your elbows and bring the dumbbells up towards your chest while keeping your upper arms stationary. By doing so, you are contracting your bicep muscles. Slowly lower your arms down to the side.
Repeat 2 sets with 15 repetitions each.
3. Dumbbell Lateral Raise
Dumbbell lateral raises are simple to do and effective in building stronger shoulders. Not only will it increase shoulder mobility, but it will also strengthen your core and upper back muscles.
Grab a few dumbbells and hold beside you with your palms facing inwards. Tighten your core muscles and keep your back straight. Exhale as you slowly lift the weights out to the side.
Let your elbows lead the movement by having it as the highest point of your arm. This will help to target your side delts instead of raising your shoulder blades (a common mistake!).
Hold the position for 1-2 seconds. Inhale to lower your arms back to starting position. Perform 2 sets with 15 repetitions each set.
One tip to focus and activate the muscles in your side delts is to turn your wrists as your elbows reach shoulder height. Imagine pouring water into a glass so your little fingers are the highest parts of your hands. Remember to reverse this movement when you lower your weights.
4. Overhead Triceps Extension
If your goal is to have shredded, toned arms, triceps extensions are perfect for that! By strengthening your tricep muscles, it will also help to improve strength and stability in your chest, back, and shoulders.
The overhead triceps extension is an isolation exercise. Essentially, it engages your tricep muscles by repetitively flexing the elbow joint against resistance.
Hold a dumbbell with both hands and have your feet shoulder-width apart. Remember to keep your core tight throughout the exercise.
Next, lift the dumbbell up until your elbows are extended and pointing forward. Your palms should be facing the roof at this point. This is your starting position.
Slowly lower the dumbbell behind your head by bending the elbows until your forearms touch your biceps. Make sure to keep your elbows as still as possible because you want to isolate your tricep muscles. Slowly lift the dumbbell up into the starting position and hold for a beat before repeating.
Repeat 2 sets, 15 repetitions each set.
5. Reverse Fly
The reverse fly is an effective exercise that can help strengthen the rear shoulders and major muscles in the upper back. If you find yourself having backaches from constantly slouching over computers or driving too much, this exercise is great to reduce pain by improving your posture. You only need dumbbells for this exercise so you can either do it in the gym or in your own home.
Begin by standing shoulder-width apart with a dumbbell in each hand, palms facing each other. Slightly bend your knees while pressing your hips back and allow your body to move forward almost parallel to the floor. Remember to keep your core tight, back straight, and chin tucked as you do so. This helps to prevent the common mistake of rounding the back which places pressure on the lumbar spine.
As you exhale, slowly raise both arms out to the side. Squeeze the shoulder blades together without hunching your shoulders up. Hold for a beat and inhale as you lower your arms back to starting position.
Perform 2 sets with 15 repetitions each.
6. Triceps Dips
Triceps dips are perfect for targeting your tricep muscles in your upper arms, sculpting toned arms, and building shoulder strength. You can also include this in your upper body workout routines too!
For this exercise, you will need a chair or a bench. Place your hands at least shoulder-width apart. Lift your hip off and away from the bench with legs extended out.
At this point, your arms should be straightened with only a slight bend in your elbows. It will help to engage your triceps and relieve pressure from your elbow joints. This is your starting position.
Slowly bend your elbows to bring your body towards the floor while keeping your back close to the bench. Once your elbows bend until 90 degrees with the bench, press your palms down into the bench and slowly straighten your elbows to return back to starting position.
Perform 2 sets with 15 repetitions in each set.
Push-ups are great for arm strengthening while building strong core muscles. To begin, place your palms on the floor with your fingers pointing forward. The distance between your palms should be slightly wider than your shoulders.
Transfer your weight to your arms and straighten your legs behind with shoulders’ width apart. Bend your elbows and bring your chest just slightly off the floor. Hold for 1-2 seconds before straightening your elbows and pushing yourself back up.
When performing push-ups, look slightly forward and keep your core muscles tight. For the elbows, remember to keep them close to your body with your backs and hips as straight as possible.
It’s recommended that you use an exercise mat for this. Repeat 2 sets with 15 repetitions each.
Form Is Everything
You may be putting sufficient effort and time into these arm exercises. However, performing them with the correct form is key to creating results!
Without using the proper form, you may work the wrong muscles and risk getting injured. What all these exercises have in common is to always keep the core tight while performing them.
As for the weights, remember to not choose weights heavier than you can handle till the point you compromise your form.
Remember, it’s worth your time to use lighter weights than to exercise with the wrong form.
If you’re looking to improve your overall fitness level, you can always try doing HIIT workouts. They require less time commitment than other workouts, burn fat more efficiently and tone your whole body.
Last but not least, it is important to eat well after every workout. You can read this article here about post-workout meals written by Fit Girl’s Diary.