Top 5 Arm Workouts to Get Rid of Flabby Arms
If you are looking to tone your arms and get rid of flabby arms, there are specific exercises that can help you achieve your goal. These arm workouts target your biceps, triceps, and shoulders, and help strengthen and tone those muscles. You can do these exercises at the gym or in the comfort of your home with the use of weights or resistance bands.
1. Bicep curls
The bicep curl is one of the most popular exercises for toning your biceps. To do this exercise, hold a pair of dumbbells at arm’s length by your sides, palms facing forward. Keep your elbows close to your body and raise the dumbbells towards your chest by curling your arms. Pause at the top and slowly lower the dumbbells back down to the starting position. Repeat for 10-12 reps, and complete 3 sets.
2. Tricep dips
Tricep dips are a great way to tone the back of your upper arms. Sit on the edge of a bench or chair with your hands placed beside your hips. Your fingers should be pointing forward and your palms should be flat on the bench or chair. Move your bottom forward and slowly lower yourself until your elbows are at a 90-degree angle. Pause and push yourself back up to the starting position. Repeat for 10-12 reps, and complete 3 sets.
3. Push-ups
Push-ups are a classic exercise that work your chest, shoulders, and triceps. Place your hands on the floor slightly wider than shoulder-width apart. Your feet should be together, and your body should be in a straight line from your head to your heels. Slowly lower your body towards the floor by bending your elbows, keeping your body straight. Push your body back up to the starting position. Repeat for 10-12 reps, and complete 3 sets.
4. Overhead press
The overhead press works your shoulders and can help tone the muscles in your upper arms. Stand with your feet shoulder-width apart and hold a pair of dumbbells at shoulder height, palms facing forward. Press the dumbbells up above your head, fully extending your arms. Slowly lower the weight back down to shoulder height. Repeat for 10-12 reps, and complete 3 sets.
5. Lateral raise
The lateral raise targets your shoulder muscles and can improve their definition. Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides with your palms facing inwards. Slowly raise your arms out to your sides until they are parallel to the floor. Pause at the top and slowly lower your arms back down to the starting position. Repeat for 10-12 reps, and complete 3 sets.
FAQs
1. Can I do these arm workouts every day?
No, it’s important to give your muscles time to rest and recover. Aim to do these exercises 2-3 times a week with a day of rest in between each workout.
2. How heavy should the weights be?
You should start with a weight that you can comfortably lift for 10-12 reps. As you progress, you can increase the weight as needed.
3. Can I do these arm workouts at home without weights?
Yes, you can use resistance bands or simply use your own body weight to do these exercises.
4. How long should I hold the pause at the top of each movement?
It’s recommended to hold the pause for a few seconds to fully engage and activate the muscles.
5. Will these arm workouts help me lose weight?
These exercises focus on toning and strengthening the muscles in your arms. To lose weight, you’ll also need to incorporate a healthy diet and regular cardiovascular exercise into your routine.
Conclusion
If you want to tone your arms and get rid of flabby arms, these arm workouts can help you achieve your goal. Incorporate them into your workout routine 2-3 times a week, and be sure to rest and recover in between workouts. Remember to start with a weight that you can comfortably lift and increase the weight as you progress. Be consistent, and you’ll start to see results in no time!
