You want to ditch the arm flab and sculpt yourself a pair of sexy, shapely arms. That requires a combination of:
- Reducing fat (to reduce size and jiggle)
- Toning arm muscles (to increase shape and firmness)
First off, it is impossible to “spot reduce”, that is to lose fat from a specific area. When you do exercises that target a specific area, you’re actually targeting the muscles (not fat!) in that area. That means you’re doing step 2, which is increasing the shape and firmness of your arms by toning your arm muscles. That will get you some results, but fighting jiggly arms requires more than just spot exercises!
To get the amazing arms you want and to ditch that flab from the back of your arms, you must also do step 1 (reducing fat). Therefore, be sure to include regular cardio workouts in your training routine, eat a healthy, balanced and nutrient-rich diet, and get at least six to eight hours of sleep to allow your body to repair and recover.
Not only will this workout help you to sculpt the sexy arms you’re after, but will also help build strong, shapely shoulders and upper back, which will also significant improve your posture and pull your shoulders back, helping to flatten your stomach.
SETS, REPS AND FREQUENCY
This workout should be done in sequence. Aim to do 8 to 12 repetitions with moderately heavy weights.
1. BICEPS CURL
BODY PART TARGETED: FRONT OF UPPER ARMS (BICEPS)
EXERCISE MOVEMENT:
- Hold a weight in each hand and stand with your feet shoulder-width apart.
- The palms of your hands should be facing forwards.
- Bend your elbows, bringing your lower arms up towards your shoulders.
- Lower your arms slowly back and with control to the starting position.
TIP: Make sure you keep your elbows close to your sides.
2. ALTERNATING HAMMER CURLS
BODY PART TARGETED: FRONT OF UPPER ARMS (BICEPS)
EXERCISE MOVEMENT:
- Hold a weight in each hand and stand with your feet shoulder-width apart.
- Keep your arms slightly bent and the palms of your hands facing inwards towards your body.
- Slowly bring your right arm up towards your shoulder.
- Slowly lower the weight back down
- Repeat movement with your left arm.
- Continue to alternate movement between your right and left arms.
TIP: Keep your movements controlled, don’t use momentum/ swing your upper body during the movement. Also, make sure you keep your elbows close to your sides.
3. RESISTANCE BAND BICEPS CURL
BODY PART TARGETED: FRONT OF UPPER ARMS (BICEPS)
EXERCISE MOVEMENT:
- Place your feet on the resistance band.
- With your arms down, grab the ends of the exercise band with your hands, holding it tout. The resistance bands should not be slack, there should tension in the bands.
- Curl your arms up towards your shoulders, such that you’re pulling/ stretching the bands.
- Lower your arms slowly and controlled.
TIP: Keep your elbows close to your sides. Don’t let the resistance band bounce back, keep your movements controlled.
4. DIPS
BODY PART TARGETED: BACK OF UPPER ARMS (TRICEPS)
EXERCISE MOVEMENT:
- Sit on a chair or bench. With your arms straightened, place your hands on the chair/ bench next to your butt.
- Extend your legs straight out in front of you. Now, lift your bottom off the bench. This is your starting position.
- To do the exercise, bend your elbows and lower your butt towards the floor.
- Push up until your arms are straight again and repeat.
TIP: If you want to make this exercise a little easier, instead of straightening you legs, keep them bent.
5. TRICEPS KICKBACK
BODY PART TARGETED: BACK OF UPPER ARMS (TRICEPS)
EXERCISE MOVEMENT:
- Kneel down on your hands and knees. Grab a weight in your right hand. Raise your right elbow until your upper arm is at the same level with your back. This is your starting position.
- Move your raised arm backwards until your hand, elbow and shoulder have formed a straight line.
- Slowly and with control bring your lower arm back down to the start position.
- Repeat one set on the right arm before switching to the left side.
TIP: Keep your elbow your elbow steady and in the same position throughout the movement. Don’t lock your elbow in the straightened position.
6. SEATED OVERHEAD TRICEPS EXTENSION
BODY PART TARGETED: BACK OF UPPER ARMS (TRICEPS)
EXERCISE MOVEMENT:
- Sit on a stability ball (or chair), and grasp one dumbbell with both hands.
- Extend your arms up to the ceiling, keeping them close to your ears. This is your starting position.
- Bend your elbows, bringing the dumbbell behind your head until it touches your shoulders.
- Straighten your arms, bringing the dumbbell back up to the ceiling.
TIP: Do not lock your elbows when you have your arms straight. Make sure your do the full movement (ceiling to shoulders) to target your triceps.
7. DIAMOND PRESS-UP
BODY PART TARGETED: REAR UPPER ARMS (TRICEPS), CHEST (PECTORALS) & SHOULDERS (DELTOIDS)
EXERCISE MOVEMENT:
- Kneel down on your hands and knees. Place your hands close together, and form a diamond shape with your index fingers and thumbs.
- Bend your elbows and bring your upper body down to the ground. Keep your back straight and keep hands in the same position.
- Straighten your arms to push your upper body back up to the starting position.
8. REVERSE GRIP BENT-OVER ROW
BODY PART TARGETED: SHOULDERS (DELTOIDS) & UPPER BACK (RHOMBOIDS)
EXERCISE MOVEMENT:
- Stand and put your right leg and in front of your left leg.
- Bend your right leg, keep your left leg straight and lean your upper slightly forwards. Your left leg and upper body should form a straight line.
- Grasp a dumbbell in each hand with your palms facing up and nearish your knees. This is your starting position.
- Pull your hands up towards your armpits and your upper arms up, squeezing your shoulder blades.
- Slowly and with control, return to the starting position.
TIP: Make sure your keep your back straight and still throughout the exercise.
9. RESISTANCE BAND BENT-OVER ROW
BODY PART TARGETED: SHOULDERS (DELTOIDS) & UPPER BACK (RHOMBOIDS)
EXERCISE MOVEMENT:
- Starting position is similar to the previous exercise:
- Stand and put your right leg and in front of your left leg. Bend your right leg, keep your left leg straight and lean your upper forwards from your waist.
- Put and resistance band underneath your right foot, and grab the ends of the resistance band in both hands.
- Your arms should be extended in front of you, with a slight bend in your arms, and hands approximately and tummy level. This is your starting position.
- Open your arms sideways and upwards (like a bird!) until your elbows are higher than your back.
TIP: Squeeze your shoulder blades towards your spine as your lift your arms sideways and up.
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