If tightening and toning the arms is on your list of summer goals, try adding these exercises to your fitness regimen three times a week. Stand with feet hip-width apart. Instead, you need to come at that three-headed monster from as many angles as possible, using a variety of exercises and hand positions. Hug your elbows in towards the side of your body, and then curl the weights up towards your shoulders. Bicep Curls. Hold for a second, feeling the back of your arm tighten, and then release back to the starting position. It tones and strengthens the front of … Adding exercises that focus on the biceps, triceps and shoulders will help sculpt your arms for tank top season. (If you need to swing your arms and use momentum to get the weight up, you are likely using too heavy of a weight.) When people think of having strong, toned arms, they tend to focus mainly on building biceps—the meatier part of your arms. The bicep curl is the quintessential arm exercise. The muscles on the back of the arms are called the triceps. This is perfect for triceps pushdowns, in which you start with your arms bent at 90 degrees and then extend them until they’re completely straight. Be careful not to let your arms swing. The bicep curl is the quintessential arm exercise. Hold the weights at shoulder height, parallel to the floor. One of my clients added a 5-minute arm routine to her typical workout routine and noticed a change after just three sessions. Relax the shoulders down, and then hug the arms towards the front of your body as if you’re hugging a tree. Be sure to flex your upper back muscles. Keep the arms straight throughout the entire exercise. My favorite way to put these exercises together is to perform one set of 10 repetitions of each, and then repeat the whole circuit three times. Though this seems to make your triceps sound like some kind of fairy-tale monster, the reason for this name is that the triceps are comprised of three different muscle bundles on the outside, middle, and inside of the back of your arms. But there are many additional exercises that work well for the back of your arms, including these fantastic five: Narrow Grip Pushups : Do a pushup in the regular or knee push-up position, but keep your hands closer together and make sure your elbows brush your ribcage as you lower yourself down and push yourself back up. Tone Your Arms With Pushing Exercises. She is a certified personal trainer, yoga instructor and Pilates instructor, and host of “Step It Up with Steph” on American Public Television. For this exercise, hold your dumbbells down at your hips. Repeat this 10 times, and complete 3 sets total throughout your workout. Add this 10-minute upper body routine to your regular workout to tone flabby arms for summer. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success. We all have those trouble zones we're self-conscious about and want to tone up. In anatomy, the technical term is actually “triceps brachii”, which is Latin for three-headed muscle. To perform this exercise, grab your dumbbells and start with your arms by your sides. Most chest exercises (Bench Press, Push-Ups, etc.) Do both sides. Keep the elbows level with your shoulders — don’t let them dip down — and be conscious of the shoulders starting to raise up towards your ears, which means the weight is too heavy or you’re too fatigued. Don’t worry, many gyms have an assisted dip machine, which is similar to an assisted pull-up machine, and includes the ability to select the amount of weight you’d like to help you complete the dip. The ultimate toner for the front of the shoulder is the V exercise. Take the right elbow a little higher than your back and rotate it toward your left side. It tones and strengthens the front of the arms, which many people associate with the ability to “flex a muscle.”. If you would like to listen to the audio, please use Google Chrome or Firefox. Raise your right arm up and back until your shoulder and elbow are parallel with the floor. I recommend performing them with 3-5 pound dumbbells. Because the triceps has three different muscles, simply doing one exercise is typically not enough to tone the back of your arms. The triceps are what people are referring to when they say that their arms are flabby. This move is a three-in-one, working the biceps, shoulder and chest. Sound too hard? Repeat this 10 times, and complete 3 sets total throughout your workout. Hug your elbows in towards your sides and pull them up towards the ceiling. In this article, you’ll learn how to tone the back of your arms and discover the best arm toning workout. You then lower yourself as far as you can--or until your elbows are at about 90 degrees--then push yourself back up. John Duarte / Getty Images/Tetra images RF, One simple exercise routine to tone your flabby arms, A 31-day abdominal workout plan for summer — no crunches required, A one-month resistance band workout you can do anywhere, A 30-day strength training routine — no equipment required, A 15-minute full body HIIT workout — no equipment required, 5 complex exercises that will give you a full-body workout. NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. This exercise works the biceps from a different angle, while also working the sides of the chest (and that pesky area by the armpits) and sculpting the shoulders. Start with your arms at your side, bending your elbows at 90 degrees. My mom used to call her arms “flopping fish”, and flabby arms are also known as “lunch lady arms,” “quail flanks,” and “bingo wings.”( Thank you, Urban Dictionary.). In the Quick and Dirty Tips video “Tone the Back Of Your Arms” I demonstrate two exercises with a Gymstick: the overhead triceps extension and the narrow grip chest press. Stephanie Mansour is a health and fitness expert and weight-loss coach for women. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram. Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. Regardless of what we call them, the fat on the back of the arms can be an annoying reason for avoiding t-shirts and tank tops. The most basic dumbbell exercise to accomplish this is a tricep kickback. To tone your triceps muscles, you have to perform "pushing" exercises. Within a week she already felt more confident in her sleeveless tops and dresses. Keeping your elbows still, kick the weight towards the back of the room by moving the lower half of your arm back and up towards the ceiling. By using different handles and grips, like a front grip, a reverse grip, or a rope grip, you can ensure that you work all three heads of your triceps. Then reach the weights forward and up on an angle, drawing a V, and then release them back down towards your hips. Have you ever heard of “bye-bye” arms? Perhaps it’s your midsection or your glutes. (During one of my workout segments for the “Today Show,” Kathie Lee called them bat wings!) Tricep Pushdowns: At most gyms, you’ll find a cable apparatus with a rope or bar attached to it. Hold light dumbbell in right hand, arm … This is the part of the arm that jiggles when you wave. In the end, you’ll complete 30 repetitions total of each exercise. Want more tips like these? For many, upper arms top the list, and this is the time of year this insecurity is brought to light. Holding weights in both hands, lean forward with a flat back. Keep the palms facing up the entire time. will engage your triceps, so you'll usually see better progress than you will in your biceps. In order to tighten this area and reduce "jiggle" it’s necessary to strengthen the backs of the arms. We are currently experiencing playback issues on Safari. Quick & Dirty Tips™ and related trademarks appearing on this website are the property of Mignon Fogarty, Inc. and Macmillan Publishing Group, LLC. Repeat this 10 times, and complete 3 sets total throughout your workout. Reach the arms forward, straightening them as if you’re serving a platter, then reach them out to the sides in a “T” position, back to center, and then pull them back in towards you.