Have you ever looked at your upper arms and found them to be a bit … flabby? There’s nothing wrong with it – in fact, it’s something that men and women all over the world experience. Just because your arms aren’t perfectly toned doesn’t mean you don’t work out or care about how your body looks.
That having been said, there’s nothing wrong with wanting to tighten up your flabby arm skin. Whether you’ve recently lost a large amount of weight, or are simply trying to work out and get stronger, the loose skin on your upper arms is a perfect place to start. Your biceps and triceps are the two major muscles in your upper arm. Most people tend to think that the biceps are the most important arm muscles, but, when it comes to tightening things up, our focus needs to be on the triceps.
The following five exercises are great for beginners and workout veterans alike who are looking shed that flab and give their upper arms a great workout. As always, be sure to consult your physician before starting any new workout routine.
1. Push Ups
Push ups are the most classic and simple arm exercise. But, don’t be fooled – just because they’re simple doesn’t mean they’re easy. Besides, if you don’t have the proper form, you’ll be lifting up your body weight in vain.
Start on your hands and toes. Your feet should be roughly shoulder-width apart, and your hands should be lined up directly underneath your shoulders. Next, bend your elbows and lower your body so that it’s parallel with the floor. It’s important to keep your legs and torso straight this entire time. Your elbows should form a 90-degree angle. Finally, push your body back up and return to your starting position.
2. Tricep Dips
This one requires a small bench, but many items around your house should do the trick. If you don’t have a workout bench, we recommend using a step stool or the bottom step of a staircase instead.
Start by sitting on whatever surface you are using. Place your hands on either side of your body, fingers facing forward. Then, slide your buttocks off the seat and allow your legs to extend forward. Keep your arms straight and shoulder-width apart.
To complete the exercise, slowly lower your body by bending your elbows until they are at a 90-degree angle. This works the triceps, which are located in the back of your arms. Raise your body back up to the first position and repeat.
3. Bent Over Row
This exercise can be completed with a barbell or two dumbbells. Stand up straight with a slight bend in your knees and pick up a barbell using an overhand grip. Keeping your back straight, bend slightly forward at the waist. Make sure your head is facing forward, not looking down at the ground. Bring the barbell up to your chest then lower it back down into hanging position.
4. Tricep Extension
Toning your triceps is the key to removing arm flab, and few exercises work your triceps as good as this extension. Stand up with your feet shoulder-width apart. Grab a dumbbell with two hands and raise it directly over your head.
Next, slowly lower the dumbbell behind your head. You’ll know you’ve gone far enough when you can feel your biceps and forearms touching. Finally, raise the dumbbell back above your head.
5. Dumbbell Kickback
With a dumbbell in each hand, bend your torso forward at the waist (keeping your back straight) so that it is parallel with the floor and bend your knees slightly. Make sure your elbows are bent at a 90-degree angle with your forearms perpendicular to the floor.
Without moving your upper arms, raise the dumbbells behind you until both arms are completely extended. Hold this position for a few seconds before slowly lowering them back to the starting position.
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