How to Lose Weight in Your Arms With Exercise

Updated April 17, 2017

Just doing exercises that target the arms, such as biceps curls and triceps extensions, will not get rid of excess weight in your arms. If you have flabby arms, you have to shed the fat from them before you can expect to see any muscle tone. Reducing fat from your arms requires a regular exercise routine and a healthy diet. Once the fat has been reduced, any targeted arm exercises that you do will result in toned, tight arms.

Perform 45 minutes of cardiovascular activity to burn calories. Train on the elliptical machine, stair-climber or walk, run and swim. Switch between various types of exercise to keep boredom at bay.

Engage in a whole-body strength training routine that will build muscle tissue and reduce all over body fat, including fat in your arms. Work the legs with squats and lunges while holding dumbbells. Tone your abdominals and back with crunches, leg lifts and dead lifts. Train your shoulders with dumbbell presses and perform push-ups for your chest muscles.

Perform dumbbell curls to tone the biceps located at the front of your upper arms. Stand up straight with your arms stretched out at the sides of your body. Hold a dumbbell in each hand with an underhand grip so your palms face away from your body. Bend the elbow of the left arm as you curl up your arm to bring the dumbbell towards your shoulder. Feel the bicep muscle working and exhale before lowering the weight back to your starting position. Switch to your right arm and repeat the exercise. Perform as many sets and repetitions as your fitness level allows.

Reduce sagging arms by working your triceps with bench dips. Sit on the floor with your back to a bench or step and your legs stretched out in front of you. Position your hands on the bench and push yourself up so the legs are now elevated and resting on your heels. Lower your body to the floor by bending your elbows. Hover above the floor and use your triceps to push your body back up. Exhale on the exertion. Perform your desired amount of repetitions and sets.

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