Attacking Arm Flab: The Best Arm Exercises For Women

Are you self-conscious about your arms? Do you avoid sleeveless clothes because they allow your upper arms to show? You are not alone, arm “flab”, that loose and jiggly fat on your upper arm, is one of the most common complaints of women who are constantly searching for ways to get rid of this arm flab and improve their appearance. Let’s take a look at the best exercises and workouts to attack your arm flab.

Your arms are actually three muscle groups – deltoids, biceps, and triceps. In simple terms, your shoulder and the front on the back of your arm. You should train all three of these areas to best tone and tighten your new shapely arms and the best way to do that is through resistance training using your own body weight or free weights like dumbbells or barbells.

Here are four simple exercises that you can do in your home or in the gym to get rid of your arm flab:

1. Start with pushups

Arm Workouts For Women Attacking Arm Flab Pushups

Begin face down on the floor with your hands below your shoulders and push your body up off the floor while keeping your back straight and your butt down. Lower yourself back down and push up again. If you are not able to push your body up, lower yourself to your knees and perform your pushups. If necessary, you can also start with wall push-ups, lean forward and place your hands against the wall and push back and away. Push ups work your shoulders and arms, specifically the triceps or backs of your arms.

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2. Resistance biceps curls

Resistance biceps curls

Use a pair of dumbbells or two plastic milk jugs filled with water or even two liquid laundry detergent containers. While holding one in each hand at your sides, bend your arm at the elbow and raise the left “weight” all the way to chin level. Lower it slowly and then lift the right one and continue to alternate by curling left, right, etc. Perform your curls slowly and concentrate on feeling that bicep muscle on the front of your arm with each repetition. Do two to three sets of six to 12 repetitions.

Learn resistance band exercises for biceps in this free video:

3. Overhead dumbbell presses

Overhead dumbbell presses

Using your dumbbells or milk jugs again, stand with your “weights” in front of your shoulders and push both of your weights overhead until your arms are straight above your head. Pause and hold them briefly at the top, then slowly lower them back to shoulder level and repeat. You have just completed an overhead press which will tighten and tone your shoulders and upper arms. Do two to three sets of six to 12 repetitions.

Check out this free video to learn how to properly execute a overhead dumbbell oress:

4. Tricep dumbbell extensions

Tricep extensions

Saving the best for last, using one of your dumbbells or milk jugs, place both hands behind your head while holding your one weight with both hands and slowly extend both arms from the elbow until they are straight above your head. Now, while keeping your elbows fixed beside your head and slowly lower the weight back behind your head and repeat. Don’t swing, or bounce the weight or use momentum, nice and slowly, extend, lower and extend. THE most effective isolation for the triceps, those three muscles at the back of your arms. Do two to three sets of six to 12 repetitions.

Here’s a related video about How to Do Triceps Dumbbell Extensions:


These simple four arm exercises are very effective. You should use them every other day to get rid of that arm flab and you’ll soon have the confidence to show off your new tight and toned arms!

4 Moves To Attack Arm Flab


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