Flabby Arm Exercises

Toned arms

Other than abdominal workouts, flabby arm exercises are a surefire way to target what many may believe is a fitness shortcoming. Whether you call them chicken wings or bat wings, flabby arms are often a trouble spot for some women.

Workout Tips

Flabby arm exercises target the smaller muscles of your upper body. Bear in mind that you won't be able to lift the same amount of weight as you do with chest presses or other upper body exercises. As with any exercise program, over time your muscles will get accustomed to working out.

You can do these exercises without weights. However, you'll get quicker results using weights or a resistance band. Your exercise program will consist of two parts: strengthening arm muscles and burning fat to show off your toned arms with some regular cardio exercise, such as walking or jogging.

Flabby Arm Exercises to Try

Strengthening exercises will build up the muscle mass of your arms. This will give them definition and help tone them. Follow up your workout with some gentle stretches to help lengthen your muscles and prevent injury.

Weightlifting Exercises

With these types of exercises, form is important. Things to watch for include hyperextending your elbows and jarring movements which can cause muscle strain. Your workout routine will include exercises which work the entire arm for balance and an overall sleek look.

You should aim for two sets of 10 reps each. You should be able to lift the weight comfortably, but also fatigue the muscle after the set of reps. Add or lower weight accordingly for each exercise.

Triceps extensions target the back of your arms. You can do this exercise in a chair or on an exercise ball. Take two dumbbells of equal weight in your hands. Lift them over your head, with your palms facing in. Be careful not to lock your elbows in place. Bend at the elbow to move the dumbbells behind you.

Triceps kickbacks can be done with the aid of a chair or exercise ball. You can also use the arm of a couch for support. Take a dumbbell in your left hand. Step forward with your right leg. You will then tilt your body forward, bracing yourself with your opposite arm on the support. Your left leg will remain back.

Bend your left elbow to a 90-degree angle, and then straighten your arm behind you, taking care not to lock your elbow. You will feel a stretch along the length of your arm. Return to the starting position and repeat. Then, switch arms, stepping forward with the opposite leg.

Resistance Band Exercises

Similar exercises can be done using a resistance band. To do triceps extensions, simply hold the band overhead in your left hand, with the end behind you. Grasp the other end of your band with your right hand. Bend your left arm at a 90-degree angle over your head, and then extend it upwards. If the move is too easy, try doubling your band to increase the resistance. Repeat, changing positions.

Wood chops will also target this same problem area, with the added bonus of a cardio workout. Begin by folding your band in half. Step your left foot into the band. Grasp the ends with both hands. Pull the band overhead to your right in a chopping motion. Repeat using your right foot as an anchor.

Exercises Without Weights

You can easily incorporate some flabby arm exercises into your routine even without weights. These exercises use your body weight as resistance to tone your arms. An effective exercise is triceps dips. You can use two chairs or a couch as support.With your arms extended behind you, support your body on the chairs or couch in a half-sitting position with your legs extended. Then, lower your body by bending your upper arms. You should only go as far down as is comfortable. Though a small move, it will give your triceps a good workout.

Another exercise which will strengthen your arms is the classic push-up. To place the emphasis on your arms, place your hands together in a diamond-shaped pattern. This is a more advanced position, so be sure and take it slowly.


Exercises targeting your arms can give you the toned, sculpted look you want whether it is for the beach or just to show off your sleek form in that new sleeveless dress. In just a few short weeks, your arms will have definition and you can say good-bye to flabby arms.

Flabby Arm Exercises