Flabby Upper Arm Exercises


Flabby upper arms, commonly known as "bat wings," are an annoying trouble zone for many people, especially women. When your upper arms aren't toned, wearing short-sleeve or sleeveless shirts often brings out worries of waving at someone and having your arm wave at them as well. However, flabby arms can be toned and the underlying muscles can be developed by trying these exercises every other day and incorporating aerobic exercise into your daily routine.

Standing Dumbbell Curls

  • Holding a dumbbell in each hand, stand with your feet shoulder length apart and hold the dumbbells at your side with your elbows bent and your palms facing upward. Curl your right arm up slowly toward your shoulder, squeezing your bicep at the top, then bring it down slowly until your arm is fully extended downward. Repeat on the right for 15 repetitions and then switch to your left arm, keeping your right arm at your side and bent at the elbow. Do 15 repetitions on the left side. Do three sets of 15 repetitions on each arm.

Tricep Dumbbell Kickbacks

  • Using a flat bench or a sturdy flat surface to brace yourself, place your left knee on the surface and hold yourself steady using your left arm. Keep your right foot on the floor. Start with the dumbbell in your right hand and your right elbow bent. Keep your upper arm close to your torso and slowly extend your arm behind you until your arm is straight. Hold this position for one breath and slowly bring your arm back to the starting position. Repeat this for 15 repetitions on the right arm and then switch to the left arm. Do two sets of 15 for each arm.

Diamond Push-Up

  • While on your knees, place both of your hands in front of you so your palms are on the floor. Turn your hands inward toward each other so that your fingertips form the shape of a diamond. Straighten out your legs into push-up position so that you are only supported by your hands and toes. Keeping your abs tight and your back straight, lower yourself down by bending your elbows until your chest touches your hands. Slowly push yourself back up and repeat 20 times.

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