You're not alone if you're frustrated by flabby arms. Everyone I know is looking for a way to get rid of them. After all, flabby arms look terrible in strappy dresses and short-sleeved shirts. You might not be able to change the fact that your genetics didn't give you the triceps of a Greek statue, but you can change how they look with some simple exercises.
Triceps kickbacks
- Triceps kickbacks: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. Bend at the waist and lower yourself until your upper body is parallel to the floor, then extend one arm behind you until it's straight (the other remains at your side). Squeeze for two seconds before returning to starting position and repeating on the opposite side. Do three sets of 10 reps per arm; increase weight as form allows.
- Dumbbell triceps extension: Lie faceup on an exercise bench or flat surface so that when you lift both legs off of it they form 90-degree angles with your torso (one bent underneath). Hold one dumbbell overhead with both hands; keeping elbows stationary at all times, and slowly lower weight toward the chest until forearms touch thighs before pressing back up again--this counts as one rep; do 12 reps total per set
Biceps curls
Biceps curls are an exercise for the biceps, which are located on the front of your upper arm. To do this exercise:
- Stand with feet shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand with palms facing forward and arms hanging at sides (A). Raise arms straight up to chest height (B), then lower them back down slowly until they're extended straight out from shoulders (C). That's 1 rep; do 10-12 reps total, rest 60 seconds between sets if needed, then repeat on the opposite side if applicable!
Reverse flys
This exercise is similar to the reverse fly, except that it's done with weight. Start with your arms straight out in front of you and bring them back as far as they can go without letting them go behind your body or rotating at all. Keep your elbows locked, chest up, and shoulders back throughout the entire movement. You can do kickbacks with one weight in each hand or else do one at a time (just keep alternating sides). Do sets of about five repetitions each time, keeping the left arm straight while bringing the right one back then switching arms and repeating on both sides until finished.
Side lateral raises
Hold the dumbbell at shoulder height, with your palm facing in. Raise your arm to the side, keeping it straight and extending through your wrist so that it's parallel with the floor. Slowly lower back down until you feel a slight stretch in your shoulder muscles (but not pain). Repeat this movement 12 times on each side for three sets total. If you don't have access to dumbbells or if they're too heavy for you, this exercise can also be performed using a resistance band attached to an object such as a door frame or pole--just make sure there isn't any slack in the band before beginning!
Reverse overhead presses
The reverse overhead press is a great exercise for strengthening your arms. It targets the triceps, biceps, and shoulders while also improving posture and balance. To perform this move:
- Stand with feet shoulder-width apart, holding weights at chest height with palms facing forward (like you're holding a barbell).
- Keeping elbows tucked into the sides of body and core tight, raise weights up until they are above head level; pause briefly before lowering back down to starting position--do not allow weights to touch ground between reps!
- Repeat 12-15 times per set on both sides (i.e., if doing 2 sets total)
Lateral raises
Lateral raises are a great exercise for those who want to tone their arms, especially the triceps. To perform a lateral raise:
- Stand with feet hip-width apart and hold dumbbells at your sides, palms facing in.
- Raise the weights straight out to the sides until they are parallel to the floor, then lower them back down again slowly without locking out at any point during this motion (you should only move through a small range of motion). Repeat 10 times on each side for 3 sets total; rest 60 seconds between sets if needed!
You can get rid of those flabby arms with the right exercises
- Triceps kickbacks: Stand with your feet hip-width apart and hold a dumbbell in each hand. Bend at the waist, bringing your chest down toward the floor and keeping your back straight. Slowly bend one arm behind you until it's parallel to the floor, then lift it back up with control as if you were pushing against resistance from below. Do 8-12 reps on each side before switching sides.
- Biceps curls: Stand with good posture and grasp a dumbbell in each hand by their handles (palms facing inward). Keeping them parallel to each other, bend at your elbows so that both arms are pointed downward toward the floor and rotate them outward as far as possible without shifting any weight onto one foot or putting undue stress on any joints; this is known as "isolated" movement because no other muscles are engaged--only those involved in lifting weights! Then slowly return them back into a position where they started off before repeating this motion again until failure sets in or fear does!
Conclusion
These exercises will help you get rid of those flabby arms. They target all the major muscle groups and can be done at home or in a gym.
