Weight Training Exercise for Flabby Arms



Video and Step-by-Step Instructions Below

The top exercise for flabby arms is probably the skull crusher (also know as lying triceps extensions). This is because our triceps are the part of the arm that usually "waves" to our friends at the same time we wave our hands. Triceps are the backs of our upper arms, and this is where most of our arm fat resides.

While weight training exercises for women will help us to lose weight, "tone" our muscles, and give us strength, unfortunately, weight training may not be enough to get rid of all the unwanted fat.

Depending on your size and the amount of flab or extra fat you are carrying, you may also need to participate in a weight loss program that focuses on the amount and type of food you eat. However, if you combine weight training and weight loss, you will see quick results.

Best Exercise for Flabby Arms

Skull crushers (also known as lying triceps extension) focus specifically on the part of our arms that gives us the most trouble. This exercise is usually a bit more difficult for females than males, but if done correctly it can show results very quickly, and you can start to get rid of the arm flab.

This exercise calls for a bar bell or two dumbbells and, preferably, a weight training bench; although, you can also do skull crushers on the floor. As with any weight lifting exercises, proper form is essential for effectiveness and safety.

For another exercise for flabby arms (or two), see page 1 of this article: Arm Exercises for Women.

Step-by-Step Instructions for "Skull Crushers":

  1. Lie flat on your back on a bench (or the floor) with a bar bell or two dumbbells.
  2. Position the weight(s) above your chest by extending your arms. Your palms should face out (towards your feet).
  3. Now slowly lower the barbell or dumbbells by bending your elbows until the weight(s) is a few inches above your forehead. Your elbows should be at about a 90-degree angle to your body.
  4. Now lift the weight back to the extended position above your chest, being careful not to lock your arms.

How Many Sets and Repetitions?

The general guideline for weight training exercises for women is 1 to 3 sets of 10 to 16 repetitions. However, just one set with only 12 repetitions can work your muscles and build strength just as effectively as three sets with 16 reps.

The trick is to use enough weight to tire your muscles at only 12 reps. Make sure that you tire out your triceps by the time you get to #12. As you get stronger, you'll need to increase the weight you are lifting.

As for how often, three times per week (depending upon the rest of your workout routine) is a good guideline. You don't want to do this exercise every day as your muscles need time to rest and recover.

Another Exercise for Flabby Arms?

While skull crushers are the best to get you started, there are other triceps exercises you can do to get rid of unwanted fat in your arms: kickbacks, extensions, dips, presses and push-ups will also do the trick.

With the right equipment (bar bells or dumbbells), these exercises can all be done in the privacy of your home, and can certainly be done at any gym. Gyms usually also have specific machines (besides free weights) to help you gain muscle and tone specific parts of your body.

Go Sleeveless

Want to Go Beyond Exercise for Flabby Arms?

If you're looking for a way not only to take care of your arms, but your whole body, then check out Go Sleeveless.

This is a program designed specifically to help women and girls achieve their fitness goals.

It goes beyond just your arms and helps you to get rid of flab all over your body. Plus, it shows you how to build muscle and tone your body.


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