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How to get rid of arm flab – At-home arm toning workout – Problem Areas Series

How to get rid of arm flab – At-home arm toning workout – Problem Areas Series

October 24, 2014 |

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Last week, I introduced you to my new “Problem Areas” series here on Tone and Tighten. The response to the “Muffin Top Workout” was pretty amazing! The idea for this series is a direct result of many of your emails and I thank you so much for your support of T&T!
 
And now onto week two! This week is dedicated to another common problem area: it’s for those of you who want to go sleeveless without shame; who wish your arm stopped waving at the same time you did; and who desire your sleeves be filled with toned muscle rather than “other”. Yes, today were talking about “Arm Flab” and how you can eliminate it from your life forever! This “Problem Areas” workout consists of 10 exercises designed to shred your arms, eliminate flab, and (of course) Tone and Tighten. Here we go!

For this workout we’ll be using a pair of dumbbells. Beginning females should probably shoot for 3-5 pounds (males around 8-10) whereas ladies with a little more experience could probably get away with 8-10 pounds (males 15-20). If you need some dumbbells here’s a link to the ones I recommend [I like these because you can buy individual pairs of dumbbells (5’s) or sets of pairs (3’s, 5’s, and 8’s) as a package].
 
We’re going to be focused primarily on the biceps (muscle in front of your arm) and triceps (muscle in the back of your arm). Because most “flab” occurs on the back side I’ll pay a little more attention the triceps than the biceps. Let’s do this…
 
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Standing Biceps Curls
biceps curls
Both dumbbells together – maintain good posture and keep your palms forward.
50 seconds and 10 second rest
 
 
1/2 Pulses (Lower Half)
biceps lower half
Both dumbbells together – palms forwards. Just going through the lower 1/2 of the curl motion. Stop when your elbow gets to 90 and return.
50 seconds and 10 second rest
 
 
1/2 Pulses (Upper Half)
biceps upper half
Same as above, now we’re going from our shoulders down to 90 degrees and back up.
50 seconds and 10 second rest
 
 
Hammer Curls (Fist Vertical)
 
hammer curl
Good standing posture. This time instead of palms forward your palms face each other (like using a hammer) as they curl up towards your shoulder. Alternating right and left as you complete…
50 seconds and 10 second rest
 
 
Biceps Curl to Military Press
biceps curl military
Biceps curl into military press and then back down.
50 seconds and 10 second rest
 
 
Standing Triceps Kickbacks
standing triceps kickback
Bend at your knees and lean forward at your hips. Keep your back straight and lift your elbow up behind you (upper arm should be parallel to the floor. Extend at your elbow and really try to squeeze your triceps.
50 seconds and 10 second rest
 
 
Standing Straight Arm Extension (Pulses)
standing straight arm extension
Same position as above during kickbacks, however now you keep your elbow locked out and raise your whole arm towards the ceiling.
50 seconds and 10 second rest
 
 
Triceps Dips
shutterstock_152787086
Find a chair or couch or table or something sturdy. Feet on the floor is easier – if you can put your feet up on another chair, couch, etc while performing the dips.
50 seconds and 10 second rest
 
 
Overhead Triceps Extension
overhead triceps
Seated holding the weights straight up over your head. Bend at your elbows and bring the weights down behind your head. Squeeze your triceps to raise the weights back up towards the ceiling.
50 seconds and 10 second rest
 
 
Skull Crushers
skull crusher
Finish things off in style! Lay on your back with your weights extended straight up towards the ceiling. Bend at your elbows bringing the weights down towards your skull. Squeeze your triceps and return to starting position.
50 seconds and 10 second rest
 
 
Run through this set once for an amazing 10-minute arm burn…
Give yourself a 2-minute break and run through it twice if you’ve totally lost your mind.
 
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Share the love on Facebook, Twitter, Google+, and Instagram!! See below for sharing on your favorite social media site!
 
 
Looking for more “Problem Areas” Workouts?
Click here to get them all!
best-workouts-for-problem-areas-tone-and-tighten1.jpg
 
 
 
Make it happen,
 
 
Jared
 

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By Jared Beckstrand

Filed Under: Arms, At-Home Workout, Exercise, Fitness, For Moms, Muscles, Problem Areas, Quick Workout, Strength Training, Weights, Workout

Comments

  1. Donna says

    April 11, 2015 at 2:12 pm

    That was a GREAT workout! My arms are on fire! Thank you! I can’t wait to do this one again.

    • Jared says

      April 19, 2015 at 9:18 pm

      I’m excited you liked it, Donna! Thanks for the kind compliment!
      Jared

  2. Amber says

    December 21, 2016 at 7:50 am

    Love this workout for bis and tris. Not as much “burn” for my shoulders. Thanks for posting it!

    • Jared says

      January 10, 2017 at 10:07 pm

      Glad you like it, Amber! If you’re looking for something that hits the shoulders a little harder might I suggest: https://tone-and-tighten.com/2014/11/shoulder-gym-workout-sculpt-amazing-arms-with-these-5-gym-shoulder-exercises.html
      Thanks!
      Jared

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