Exercises for back and arms

wwest21

I am in my best friend's wedding in October, and the dresses we have to wear are lower cut in the back. What sort of exercises can I do (at home) to get rid of arm flab and make my back look good?

jasonp_ritzert

Rows are the best for your back. Can be done with barbells or dumbbells, whatever you have available. Also, upright rows are good and can be done with barbells or dumbbells. If you have a bar, pull-up are great for your back too (assisted or free).

For arms, dips, curls, overhead presses, over head extensions, tricep extensions.

If you go to bodybuilding.com, there is a database of exercises that you can tailor to the equipment you have and needs. Good luck.

Alwayssohungry

If you go to bodybuilding.com, there is a database of exercises that you can tailor to the equipment you have and needs. Good luck.

This is wonderful !

wwest21

Thanks for the info! That website is really helpful. Can't wait to get started.

phjorg1

there is no such thing as exercises that make fat go away.

and there are very few exercises you can do at home that take advantage of pull movements. you'll prob need some sort of equipment. though there are homemade solutions you could take advantage of.

chrisdavey

Good advice from jasonp_ritzer but also need to remember that you can't spot reduce fat so diet and calorie deficit is key.

BeachIron

I agree with the above. Put yourself on a reasonable calorie deficit, make sure you get enough protein and fat, and start a fully body strength training program. That will get you results. All the the attempts at spot reduction will do is frustrate you.

ssaraj43

Jillian Michaels Dvd, no more trouble zones is awesome. You can you tube it too.

PikaKnight

Unfortunately you cant spot reduce, you have to lose the overall body fat.

magerum

I agree with the above. Put yourself on a reasonable calorie deficit, make sure you get enough protein and fat, and start a fully body strength training program. That will get you results. All the the attempts at spot reduction will do is frustrate you.

QFT

ninerbuff

Lose body fat with calorie deficit. As mentioned, directly exercising an area with specific exercise doesn't reduce body fat from that spot.

A.C.E. Certified Personal/Group FitnessTrainer
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Been in fitness for 30 years and have studied kinesiology and nutrition

CrankMeUp

I agree with the above. Put yourself on a reasonable calorie deficit, make sure you get enough protein and fat, and start a fully body strength training program. That will get you results. All the the attempts at spot reduction will do is frustrate you.

QFT

yepppppppppp

madworld1

bump for later

operation_cute

calorie deficit for the overall fat, bent over rows, overhead press, dead lift for maintaing/building muscle to show off after you lose all the fat Throw in some barbell squats and you've officially got an easy effective full body workout (aka stronglifts 5 x 5) :happy:

wwest21

Thanks to everyone who replied. I'm not looking to "lose fat", I'm looking to tone up those areas more so then I am now. I am already on a calorie deficit and working out, etc. Basically looking for ideas to add in to what I already do.

I'll definitely look into some of the other suggestions. I like Jillian even when she annoys me, she gets results.

BeachIron

Thanks to everyone who replied. I'm not looking to "lose fat", I'm looking to tone up those areas more so then I am now. I am already on a calorie deficit and working out, etc. Basically looking for ideas to add in to what I already do.

I'll definitely look into some of the other suggestions. I like Jillian even when she annoys me, she gets results.

You missed the entire point of some very good comments. You cannot "tone up" unless you lose the body fat. The "tone" look comes from a combination of muscle building and fat loss.

wwest21

I probably haven't done my homework as I should have, but I'm not sure I'm understanding the calorie deficit and calories in vs calories out thing. And macros. What exactly are they?