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Arm Fat and Arm Flab Exercises

How to Lose Arm Fat & Flab

Do you have the dreaded underarm flab that jiggles? You know, hold your arm up relaxed, then give it a little shake, does the upper arm flab hanging there jiggle? How would you like to get rid of your arm fat along with some fat from the rest of your body? The truth is, to lose arm fat, you need to work on reducing your overall body fat, and not just simply focus on your arm fat - you cannot spot reduce.

There are hundreds of diets, training programs, weight loss gadgets available that claim to help you burn fat, and some of them even claim to help you specifically target problem areas such as belly flab and arm flab. Many consumers who try these end up finding that after all the money they've spent, they do not see the results they were hoping for. When it comes to body fat, there are some main differences between men and women. Because of physical differences, women tend to carry more fat in the underarm and thigh areas compared to men - while stomach fat poses a equal challenge to both men and women.

To get rid of upper arm fat, you need to reduce your overall body fat, and you can accomplish this through a good diet combined with an exercise program. While it's true that performing various arm exercises will help strengthen and tone your arm muscles, it's a common misconception that you can somehow specifically target the fat on your upper arms. We've stated many times on our site here that you cannot spot reduce. However, combine some arm exercises with an entire body workout program and a good diet, and you can make some noticeable improvements on your physique.

Arm Flab Exercises to Get Rid of Arm Fat

Below we have a few exercises that are great for building up arm strength, which can help you firm up your arms by building lean muscle mass on your arms. However, performing these arm exercises is not the most effective method to get rid of underarm flab.

You need to incorporate these arm exercises as part of an entire body workout program that targets all your muscles groups. If you can stick to a consistent workout routine, the end result will be that you will gain a little lean muscle mass, and burn off a little extra fat leading to a slimmer and fitter you.

Standing Barbell Curls

This is the staple exercise for building the biceps muscles. It is the most basic and popular biceps exercise, and it is great for developing mass and strength in the biceps.

barbell curl exercise   standing barbell curl

  • Standing upright, grasp the barbell with an underhand grip about shoulder width apart
  • Avoid swaying your body, curl the barbell up
  • Lower back down to starting position
  • Generally, you should avoid using your the rest of your body to help with this exercise, but sometimes, a very small amount of body movement is acceptable, especially during the last few reps of a set

Alternate Dumbbell Curl

Slightly different from the standard dumbbell curls, alternate dumbbell curls are performed one arm at a time, then switching to the other arm. This allows you to concentrate your energy on one arm at a time.

alternating dumbbell curl   alternate dumbbell curl

  • Standing upright, hold 2 dumbbells hanging at arm's length by your sides with your palms facing toward your body
  • Curl one dumbbell up
  • While curling up, twist your wrist so that your palm is facing toward you at the top of the motion (keep your elbows steady at all times).
  • On the way down, control the weight with the same range of motion and twisting your wrist back to starting position so that it's facing your side again
  • Repeat with the other arm

Close Grip Bench Press

close grip bench press   close grip bench press

  • Lie flat on a bench and grasp the barbell with hands about 6 to 8 inches apart
  • Lift the weight off the support rack and lower it down to your chest
  • Keep your elbows in by your sides during the movement
  • Then press the weight back up to starting position

Triceps Pushdown

tricep pushdown   cable triceps pushdown

  • Hold the bar with an overhand grip
  • Keeping your elbows close to your body, press down the bar as far as possible feeling the triceps contract fully
  • Release and let the bar come back up to starting position

Keep in mind that to successfully lose arm fat, you need to reduce your overall body fat. As we mentioned above, you need to combine these arm flab exercises along with an entire body workout program. You also need to have a good diet, and if possible, a cardio program as well. Setup your diet to create a slight calorie deficit each day, and make an effort to lift weights at least three times a week, and do cardio training at least three times a week as well.

For women, you should not worry too much about building too much muscle. Because of the hormone differences between men and women, you're unlikely to build over-sized arm muscles. Rather, building a little lean muscle mass overall will help improve your natural fat burning, and help you achieve your fitness goals.

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Jan 2010