Are flabby arms ruining your looks? There are just a few months left until the hot season kicks in. Luckily, it's not too late to get in shape. Flabby arms are a common complaint among women. Men have this issue too, especially if they're prone to weight gain. A well-planned workout can help tone your arms and boost your confidence. What exercises you do can make or break your progress? First of all, forget about those five-pound dumbbells. Secondly, dedicate at least one day a week to arm training. Focus on your biceps, triceps, and shoulders. The triceps, for instance, accounts for
two-thirds of your arm. Yet, most gym goers only work the biceps. Ready to give your workout a makeover? Try these exercises to get rid of flabby arms:
Triceps Dips This classic exercise isolates your triceps and builds upper body strength. It also works your chest and shoulders, leading to a better muscle definition. Depending on your fitness level, you can do
triceps dips on a chair, a bench, or at the parallel bars. The last option is the most challenging. If you're using a bench or chair, place a weight plate on your hips for a more intense workout. The key is to lift your body off the floor using your triceps. Squeeze this muscle hard until you feel it burning. Hold the contraction for at least one or two seconds.
E-Z Bar Bicep Curl Few exercises are as good for your biceps as the E-Z bar curl. This movement puts both your wrists and elbows in a natural position and takes the pressure off your wrist joints. Start with a light weight that allows you to perform up to 12 reps with perfect form. Increase the load as you progress. Remember to squeeze your biceps and hold the contraction.
Diamond Push-Ups The
diamond push-up is one of the most intense exercises for the triceps. It also works your chest, shoulders, and core muscles. Plus, it burns massive calories and builds total body strength. If you're a newbie, you might not be able to do more than two or three reps in the beginning. Practice daily or every other day to build up your strength and endurance. It won’t be easy, but it's worth the effort. According to the
American Council on Exercise, this is the most effective move for activating the triceps. Ideally, complete at least 10 reps per sets. All you need is your own bodyweight, so you can practice anytime, anywhere.
Dumbbell Rows Even though this exercise targets the back muscles, it's great for your arms too. It strengthens the traps, biceps, triceps, and chest muscles as well as the delts. Plus, your core gets heavily engaged to provide support. Since dumbbell rows are a unilateral exercise, they target your arm muscles more efficiently than bi-lateral moves do. Furthermore, they enhance your balance and stability, help develop core strength, and improve your posture. In addition to these arm exercises, try bent-over rows, concentrated biceps curls, lateral raises, and skull crushers. Perform up to four exercises for large muscle groups, such as the back and shoulders, and up to three exercises for smaller muscles like the biceps and triceps.
