Flabby arms affect many people. It is difficult to properly strengthen all muscles groups in the arm, and typically losing weight alone does not eliminate flabby arms. You must combine a cardio routine with a strength training routine to get the toned arms you desire. Here are five exercises to help.
1. Dumbbell Curls
The dumbbell curl is one of the most popular free-weight exercises because this requires the arm to go through an entire range of motions. This means that you are challenging your muscles more than if you stayed in one plane. To begin this exercise, all you need are two dumbbells. Stand with arms hanging down your side with a dumbbell in each hand. Have palms facing your body. As you exhale, bend your elbow and bring one arm up until it is parallel with the floor. Slowly lower down to the starting position and repeat with the other arm.
2. Tricep Press-Down
To help tone up your arms, you need to strengthen your triceps, which lie along the back and side of your upper arm. For this exercise, you will need a cable machine with a Y-rope attachment. Begin by standing tall and facing the machine. Grasp the ends of the rope in each hand. You will want to use an overhand grip. Make sure to keep your elbows and upper body pressed closely to your body. As you exhale, press the rope down while making sure your elbows maintain contact with your body. Inhale and slowly return to the starting position.
3. Barbell Curls with Wide Grip
The barbell curl with a wide grip is considered a top exercise for working the biceps. This is different than exercise #1 because it focuses more attention on the inner part of the bicep. To perform the barbell curl, stand with feet hip width apart while grasping a barbell. Use a wide, underhand grip. As you exhale, curl the barbell up towards your shoulders. Slowly return to the starting position. Make sure to keep your wrist stationary during this exercise.
4. French Press
The French Press is a relatively easy tricep exercise that only requires a set of dumbbells. Begin by laying on your back on a bench with a dumbbell in each hand. Hold your arms above your chest with your palms facing each other. The dumbbells should almost be touching one another. As you keep your shoulders stationary, slowly let your elbows bend. Lower the dumbbells backwards down the sides of your head. Extend the dumbbells back to starting position.
5. Diamond Pushups
This exercise works multiple muscles throughout your arms, helping to eliminate those flabby muscles. Begin by lying face down on the floor in pushup position with palms face down and fingers pointing straight ahead. You will want your palms directly under your breastbone. Place your palms so that your pointer fingers and thumbs touch, creating a diamond shape. With your feet extended at hip-width behind you, straighten your elbows and raise your entire body into a pushup. Slowly lower back to the floor.