How to Get Lean Arms
Toning flabby upper arms with exercise firms up the loose muscles and strengthens your ligaments. Using lights weights with increased repetition tones the arms and achieves a lean appearance. Alternatively, you can use your own body weight to offer resistance.
Instructions
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1
Stand erect with legs shoulder width apart. Hold a 5 lb dumbbell in both hands and start the workout with your hands on either sides of your body. Lift both hands together sideways up to your shoulder level without locking the elbows. Do 8 to 10 repetitions for three sets.
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2
Do pushups to work your upper arms. Lie face down on a yoga mate and raise yourself on your hands and toes. Keep your back and legs in a straight line and dip toward the floor by bending at the elbows. Repeat for 10 counts. Alternatively, do the pushups by leaning against a wall.
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3
Hold the dumbbell in one hand and bend over at the waist and rest the other hand on a table or chair. Curl your arm at the elbow and push the dumbbell behind to work your triceps. Repeat 10 times in each arm. Do a set of three.
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4
Lie down face up on a yoga mat with dumbbells in both hands. Fold your arms at the elbows and bring them up to your shoulders. Lift them up perpendicular to the floor and drop back down to the shoulders. Do this workout slowly for 8 counts. Repeat for three sets.
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5
Try bench dips by sitting at the edge of a firm bed or chair with your feet on the floor. Place your palms beside your hips and move your feet forward so your hip is off the bed. Lower your body by bending at your elbows until your upper arm is at a 90 degree angle. Lift back up and repeat for three sets of 10.
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Tips & Warnings
Keep the weights to not more than 10 lbs. and increase the repetitions gradually from 8 to 15 over time to improve resistance.
Stretch before beginning any workout to warm-up and loosen the muscles.
Do not lock your elbows while lifting weights.
