If you’re afraid to wear sleeveless clothes because you have some flab in the armpit area, you can use dumbbells to help tone up this problem spot. The large muscle at the back of the arms is the triceps, and there are several dumbbell exercises that target this. There is no such thing as spot fat reduction, so you are going to have to aim for overall weight loss. Pair your weight training with regular cardiovascular workouts and a sensible diet.
Triceps Kickback
Step 1
Place your right hand and right knee on a bench with your back parallel to the bench and your knee positioned below your hip. Hold a dumbbell with your left hand and position your arm close to your side with the elbow at a 90-degree angle.
Step 2
Breathe out as you extend your arm fully behind you and hold for one or two seconds. Do not lock your elbow. Breathe in as you return your arm to the starting position.
Step 3
Perform 10 to 12 repetitions then repeat on the opposite side.
Triceps Extensions
Step 1
Stand with a straight back and your feet hip-width apart. Wrap both hands around the handle of one dumbbell.
Step 2
Lift your arms directly over your head and keep your inner arms close to the side of your head throughout the exercise. Keep your upper arms stationary and slowly bend your elbows to allow the weight to drop behind your head in a controlled manner. Raise the weight to the starting position by engaging your triceps muscles.
Step 3
Perform 12 to 15 repetitions, rest and then perform another set.
Dumbbell Shoulder Presses
Choose a weight that feels challenging by the end of the set.
Increase the weight as your fitness increases.
Work up to three sets of each exercise.
Step 1
Stand with your back straight and your feet shoulder-width apart. Hold a dumbbell in each hand and bend your knees slightly.
Step 2
Raise the dumbbells until your elbows are even with your shoulders and your palms face forward. Breathe out and press the dumbbells over your head until your arms are straight, but without locking your elbows. Breathe in and lower your arms back to the starting position.
Step 3
Perform 12 to 15 repetitions, rest and then perform another set.
Tips
Tips
Tips
References
Resources
Tips
- Choose a weight that feels challenging by the end of the set.
- Increase the weight as your fitness increases.
- Work up to three sets of each exercise.