Exercises for Flabby Arms

Hats off to a very brave woman who stepped up and finally wanted to get rid of the flabby arms and the sooner the better. Luckily for her, this problem is quite common and the solution is quite simple and two-fold. Working to get rid of flabby arms comes with overall fitness but there’s some specific exercises you can do in addition to reducing body fat that will bring those arms into super shape once again.

On just another normal day, I received an email with a cry for help.

” I want to get rid of my flabby upper arms! Are there any exercises for flabby arms that I can do?”

For starters…

No flabby arms here!

The muscle that is most problematic for flabby arms is called:

The Tricep (pictured here to the right)

Most women think of these things when it comes to that area:

  • flabby arms
  • exercise for flabby arms
  • tone flabby arms
  • how to get rid of flabby arms
  • flabby arm help
  • flabby upper arms

There are really two key concepts to that particular predicament. Keep in mind that this is such a common question so you are certainly not alone in this. But just keep reading because the answer is pretty simple and may surprise you!

First, get the idea out of your head that there’s any such thing as ‘spot reduction.‘ Meaning, if you do certain exercises for that area, the fat will magically disappear just from there and your arms will suddenly be taunt and tone again. Let me give you a real quick lesson on fat. Don’t worry this is going to be easy.

Your body stores fat. It stores it in general areas that are common to you as a female. Most men store the most fat in their stomachs. Women tend to store it in their thighs, hips and buttocks. But with anything, you can and will store fat wherever. So the first thing you want to do is…

Reduce the body fat period!

Once you start to reduce fat, you’ll see it disappear. Don’t bother with creams and rubs and all the other gimmicks out there. You cannot spot reduce. Your body stores fat and the only way to reduce fat in any particular area that is bothering you is to reduce fat period from your body as a whole.

For all these reasons,…

Your first mission, should you choose to accept it, is to reduce the body fat.

Second, in order for that area of your arm to become tone, you’ll want to build muscle in the back of the arm. That is called the Tricep and there’s several good exercise you can do to build up that area.

But first, let me give you a list of some of the best exercises for flabby arms that will focus on the tricep and help you develop the area and make it stronger. This isn’t all inclusive but it’s some of the more common and better exercises for flabby arms or to build up the tricep muscle.

A short list of exercises for flabby arms or really, how to improve the tricep muscle.

  • Weighted dips
  • Close grip bench press
  • Close grip push ups
  • Lying barbell French press
  • Overhead cable extensions
  • Cable press downs
  • Reverse cable press downs

Here’s a nice resource that explains how to do these exercises for your tricep.


Many people are caught up in the idea that in order for them to get rid of a problematic area they need to just work it out and do some exercises to target that area.

But that’s only half of the solution as you’ve read.

By working out the area AND reducing body fat, you will progress at twice the speed and make twice the visual differences.

Let’s suppose you only worked out the back of the arms. The muscle would be stronger and firmer no doubts, but it might not show IF your level of body fat is such that the muscle is still covered up.

As you see, by doing both, you will develop the tricep and make it more visible when the layer of fat that covers it up is reduced.

Men and women who want to reduce the ‘flabby’ anything simply have to realize that it’s a combination of body fat in that area, maybe loose skin and a muscle that generally needs to be developed in order to be taunt.

But I’m getting way ahead of myself!

This is a two fold mission.

1- Reduce body fat

2- Do specific exercises to build muscle in the back of the arm so that once the fat is gone, you’ll have a tricep and it will appear tight and tone. You have to have muscle to show right?

In a nutshell what this will do for you is make the back of your arms less flabby as the fat is lost from your body and the new muscle will bring added tone and tightness to the back of your arm.

If you are interested in burning fat the natural way – without supplements, without drugs and without screwing up your metabolism, then I can’t recommend this book highly enough. Burn the Fat Feed the Muscle is the #1 selling diet and fitness ebook in internet history and for a good reason.

Burn the Fat Feed the Muscle is my Recommendation and #1 Resource for Nutrition.

Photo of the tricep girl by I’m Combing My Hair Used under a Creative Commons license

Categories: Weight Loss