Back of the arm fat...be gone!

greeneyedgirl829

Hi everybody!

I've been doing cardio 5x a week and strength training 4-5x a week. I was just wondering if anyone could give me some specific excercises that I can do with free weights or a simple weight machine for the back of the arm fat. I want it gone :bigsmile: lol Thanks!!!

greeneyedgirl829

Hi everybody!

I've been doing cardio 5x a week and strength training 4-5x a week. I was just wondering if anyone could give me some specific excercises that I can do with free weights or a simple weight machine for the back of the arm fat. I want it gone :bigsmile: lol Thanks!!!

Anna_Banana

Well the only way to get rid of it is to lose the fat, and we can't target where we lose fat.

But you can do exercises to tone the muscle there. Dips are good. This is where you sit on the edge of a bench or chair and hold on to the ledge then slowly lower your butt till it almost touches the ground then lift yourself back up. Try keeping your feet flat and together. I usually do them until they burn then rest and do more till I feel the burn.

greeneyedgirl829

Thank you, those sound good! Yep, I'm counting on my cardio for the fat, just trying to build some muscle in a bunch of different areas that have none :laugh: Thanks!!!!

paulamma1

Exercise for fitness.

Eat less to lose weight.

You're welcome! :smokin:

astarte09

triceps...that it my biggest problem too!!!! i know when i got rid of it before it took forever! i did scull crushers alot..that helped the most..

MrBinkerton

I have a really good excercise that targets the back of the arm. I do them daily.

Ok... I use a ten pounf free weight....you can probably start anywhere between five and ten pounds. I stand with my feet shoulder length apart and hold the free weightwith both hands behind my head (so your arms kind of look like they are in a sit-up position). Then slowly light the weight up and down behind your head....does this make sense???? I do about 3- 4 sets op ten reps. It really works the back of the arms

If anyone else can explain this move better, I would appreciate it....im not good at describing it.

HOPE THIS HELPS!! GOOD LUCK!

kristie874

I'm a visual person and have a hard time explaining things like this.

Here is a tricep kickback: http://www.exrx.net/WeightExercises/Triceps/DBKickback.html

Here is a tricep extension: http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html (can be done standing, too)

Here's a helpful site: http://www.exrx.net/Lists/Directory.html

Don't forget to strength train your biceps, too, so you can get a good tone all over your arms!

Fitness_Chick

I'm a visual person and have a hard time explaining things like this.

Here is a tricep kickback: http://www.exrx.net/WeightExercises/Triceps/DBKickback.html

Here is a tricep extension: http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html (can be done standing, too)

Here's a helpful site: http://www.exrx.net/Lists/Directory.html

Don't forget to strength train your biceps, too, so you can get a good tone all over your arms!

Thanks Kristie, I'll check those links out a bit later, thanks for sharing them with us!:flowerforyou:

Fitness_Chick

triceps...that it my biggest problem too!!!! i know when i got rid of it before it took forever! i did scull crushers alot..that helped the most..

ah scull crushers?:noway: Um, sounds scary:laugh: Can you expound? Thanks:flowerforyou:

Fitness_Chick

Well the only way to get rid of it is to lose the fat, and we can't target where we lose fat.

But you can do exercises to tone the muscle there. Dips are good. This is where you sit on the edge of a bench or chair and hold on to the ledge then slowly lower your butt till it almost touches the ground then lift yourself back up. Try keeping your feet flat and together. I usually do them until they burn then rest and do more till I feel the burn.

thanks for the tip Anna:flowerforyou:

Red13

I've got an exercise for triceps that is done while laying down. It really targets the tough spot. Grab your weights and lay on your back. I use 3 lbs weights. Lift your arms straight up in line with your shoulders. Now do reps by moving the weights to the top of your head. Make sure to keep your elbows stay fixed (don't move your whole arm) Then do variations in your reps by twisting the weights as you come up. If you don't feel it then I didn't explain it well enough. lol.

Mickie17

Yep! Chair Dips are the best...and swimming!

astarte09

triceps...that it my biggest problem too!!!! i know when i got rid of it before it took forever! i did scull crushers alot..that helped the most..

ah scull crushers?:noway: Um, sounds scary:laugh: Can you expound? Thanks:flowerforyou:

Ha..i do them with a straight 10lb or so bar...lay on my back on the bench press...arms straight up, and slowly extend your forearms only down to your scull..they are a bit scary at first...i kept thinking i was gonna drop the weights on my face...but they get the stubborn fat up at the top

xtina11179

I have been using wrist weights while on the treadmill. I kind or swing my arms until they feel like they'd go on their own :laugh: I don't know if it's really doing to much for toning the back of my arms but I did hear it helps to burn extra calories.

porka29

Yep! Chair Dips are the best...and swimming!

You took the words right out of my keyboard! I was just going to say that I've seen a small difference in my arms from swimming (armpits even hurt for awhile:laugh: ).