Exercises to Tone Flabby Arms

Tamsen Butler
Overweight woman at home working out

Whether you call them chicken wings or bat wings, flabby arms are often a trouble spot for many people. Targeting the upper arm area with strength-building exercises will help reduce inches around the arm and make the arms more sleek and toned.

Weighted Exercises

With these types of upper arm 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. 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

Triceps extensions target the back of your arms. You can do this exercise standing, or in a chair or on an exercise ball.

  1. Take two dumbbells of equal weight in your hands. Alternatively, you can grasp one heavier weight with both hands.
  2. Lift the weight over your head, with your palms facing in. Be careful not to lock your elbows in place and keep the elbows facing forward and in toward your ears.
  3. Bend at the elbow to drop the weight behind you.
    Woman lifting weights in gym

Triceps Kickbacks

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.

  1. Take a dumbbell in your left hand.
  2. Step forward with your right leg.
  3. You will then tilt your body forward, bracing yourself with your right arm on the support. Don't round your back. Your left leg will remain back.
  4. 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.
  5. Return to the starting position and repeat.
  6. Then, switch arms, stepping forward with the opposite leg.
Dumbbell triceps kickback girl

Biceps Exercises

The biceps firm up quickly with strength training, and can help firm the upper arms. It's also important to not focus solely on the triceps; the biceps are the opposing muscle and should be equally trained to help avoid injuries. Consider adding biceps curls or variations of curls to your arm strength routine.

Bodyweight Exercises

Using the weight of the body can be sufficient in strength training and it helps promote stability in your muscles. Do these exercises slowly and don't be surprised if your muscles start shaking a little.

Triceps Push-Ups

Different from a traditional push-up, the triceps push-up puts more work into the upper arm region.

  1. Assume push-up position, but bring your hands in closer to your body. The goal is to have your arms graze your ribs as you descend to the ground.
  2. Slowly descend, resisting gravity as you bring your body toward the ground. Your elbows shouldn't bow out but instead should move toward the ceiling.
  3. When you reach the bottom, push back up to your original position.
Pressing on and increasing his stamina

Uneven Plank

Not only is this plank great for core strength, but it also challenges the upper arms.

  1. Hold an elbow plank.
  2. Bring one hand back as though that side is readying to do triceps push-ups as described above.
  3. Hold for 30 seconds (or more) before switching sides.

Crab Pose

You can hold this pose in place (30 seconds is a good goal) or you can turn it into a crab walk by going on the move.

  1. Sit on a mat. Bend your knees and place your feet firmly on the ground.
  2. Place your hands on the floor behind you, with fingers facing forward.
  3. Draw your glutes upward until your body resembles a table, with a straight line from your shoulders to your knees.
  4. Bend your elbows slightly.
  5. Hold this pose or use your feet and hands to move forward, backward, or to the side.
Woman practicing yoga in table pose outdoors at white wooden seafront

Resistance Band Exercises

Resistance bands can offer an excellent arms workout that will challenge your entire upper body. Any exercise that is done with weights can be modified to be done with bands. Try triceps extensions or kickbacks with the bands to help strengthen and tone flabby arms.

Seeing Results

In addition to strength work, include dietary changes and cardio to help you shed body fat. You can't spot-reduce the fat on your arms, but you can lose body fat overall, which will help get rid of the flabby look. The strength training helps tone the upper arms and significantly reduce the arm jiggle. Expect to start seeing some changes within a few weeks, depending on your effort.

Exercises to Tone Flabby Arms