If you’re armed with accurate information, you can transform flabby arms into firm, toned arms that look fabulous in short-sleeve clothing without getting broad shoulders. Bodybuilding champion Lee Hayward explains isolation exercises can target the triceps – the muscles on the back of the upper arms – and the biceps – the muscles on the front of the upper arms -- without recruiting shoulder muscles. You can firm up flabby arms faster by eating healthy foods and doing cardiovascular exercise, according to “NoBull Bodybuilding Program” creator Marc David, but always consider health concerns before starting a new diet or exercise plan.
Triceps Kickbacks
Kickstart goals to tone flabby arms with triceps kickbacks. Start by holding a dumbbell in each hand and bend over until your torso is parallel with the floor. Then, with both of your elbows bent and pulled back, straighten your arms behind you while squeezing the triceps; slowly lower the dumbbells back down for three sets of 12 to 15 repetitions.
Triceps Extensions
By firming up flabby arms with triceps extensions, it won’t be long before you’ll want to wear short sleeves. Start by sitting on a chair or bench and while holding a dumbbell in each hand, bend your elbows and then lower the weights directly behind your head, keeping your elbows close to your ears. Avoid moving your elbows, and extend your arms straight up over your head while squeezing the triceps for three sets of 12 to 15 repetitions.
Triceps Dips
Triceps dips can really whip flabby arms into shape. Start by sitting on a chair or bench with your hands close to your hips. Keeping your hips in front of the chair or bench and your chest elevated, bend your elbows to no lower than 90 degrees and then push back up without locking your elbows, performing three sets of 12 to 15 repetitons.
Biceps Curls
Enhance your "flex appeal" by toning arms with biceps curls using weight-training equipment such as dumbbells, a barbell, exercise bands, machines or cables. Start by holding the chosen form of resistance and bend your elbows, bringing the weight up toward your shoulders. Lower the weight down slowly and repeat the motion for three sets of 12 to 15 repetitions.
Concentration Curls
Be on your way to flabby arm elimination with concentration curls targeting the biceps. While sitting on a chair or bench, hold a dumbbell in one hand. Placing the back of the upper arm on the inner thigh, raise the weight up toward the front of your shoulder and then lower it until your arm is almost fully extended. Switch the weight into your other hand and repeat the motion for three sets of 12 to 15 repetitions.
Hammer Curls
To nail down proper form for hammer curls targeting biceps, hold a dumbbell in each hand with your palms facing each other and then bend your elbows, bringing the weight up toward your shoulders. Lower the weight back down and repeat for three sets of 12 to 15 repetitions.
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Writer Bio
Bari Auerbach writes a fitness column and has won trophies in fitness shows. Since graduating from Florida International University in 1984 with a degree in communications, she has written for national clients; interviewed dignitaries and celebrities for magazines; and has covered topics including business, politics, fashion and food.