Tightening and firming the arms can be a challenging task, but with the right game plan and exercises, it is achievable. To target flabby arms, focusing on the triceps and biceps is crucial. Incorporating strength training exercises using dumbbells can help tone and strengthen these areas effectively.
Workout #1
Dumbbell Floor Press: Lie flat on a mat, grab a pair of dumbbells, and press them up towards the ceiling while keeping your elbows flared out. Lower the weights until your arms touch the ground.
Dumbbell Pushups: Place dumbbells on the ground in a V shape and perform pushups to engage your triceps and chest.
Dumbbell Triceps Extensions: Lie on a bench and press the dumbbells over your chest, bending your elbows to lower the weights.
Workout #2
Incline Dumbbell Bench Press: Press dumbbells over your body while lying on an incline bench to target your upper pecs and triceps.
Dumbbell Arnold Press: Hold dumbbells in front of your body and press them up while rotating your elbows back.
Bent Arm Pullovers: Lie on a bench and perform pullovers to engage your lats and triceps.
Workout #3
Bridge Dumbbell Floor Press: Press dumbbells over your body while in a glute bridge position to target your triceps.
Dumbbell Squeeze Press: Lie on a bench and press dumbbells together on your chest to engage your chest and triceps.
Plank Dumbbell Triceps Extensions: Perform triceps extensions in a high plank position to strengthen your triceps.
Workout #4
Neutral Grip Dumbbell Shoulder Press: Press dumbbells up while keeping your palms facing each other to target your shoulders and triceps.
Incline Neutral Grip Bench Press: Perform bench press on an incline bench to engage your upper pecs and triceps.
Single-Arm Overhead Triceps Extensions: Hold a dumbbell overhead and perform extensions to target your triceps.
Workout #5
Dumbbell Twist Press: Lie on a bench and press dumbbells up while twisting your hands to engage your pecs and triceps.
Incline Dumbbell Squeeze Press: Press dumbbells together on an incline bench to target your chest and triceps.
Incline Dumbbell Triceps Extensions: Perform triceps extensions on an incline bench to strengthen your triceps.
Incline Dumbbell Curls: Lie on an incline bench and perform curls to engage your biceps.
