Upper Arm Exercises: Lose the Flab Effectively

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upper arm exercises

Want to learn some really cool upper arm exercises that will help you lose those embarrassing arm flab effectively?

If you are among the many women whose frustration is the unwanted fats in your body going straight to your upper arms, here are some great upper arm exercise routines for you. These exercises focus on the arms, shoulders, and the chest. Each routine helps you tone down the fat, build muscles and make you look great in no time.

Warm-up Exercises

Just like any exercise regimen, warming up your muscles helps reduce risk of injury and lessens the body aches that come after every exercise. Remember that this helps the circulatory system in pumping oxygen-rich blood to your working muscles. Always start with these simple warm ups when doing upper arm exercises:

Shoulder Circles

Stand with your feet slightly apart. Raise your left shoulder and take it backward, around and up in one continuous, but slow motion. Repeat this 10 times before doing the same motion with your right shoulder.

Arm Circles

Stand straight and hold your arms out to your sides with palms facing up.  Circle your arms forward 10 times and then backward for another 10 rounds. Flip your palms so they face the floor and then repeat the sequence.

Upper Arm Exercises

Standing Pushups

upper arm exercises

Stand at arm’s length from a wall. Stretch out your arms so that your hands are flat on the wall at shoulder height.  Follow the proper breathing exercise while doing this —  inhale while you push your body towards the wall and exhale as you push your body back to the original position.  Make sure that when doing this exercise, your elbows are always at your sides.

Reverse Fly  

upper arm exercises

You will need a pair of dumbbells for this exercise. Stand with your feet slightly apart. Bend your knees and let your arms hang straight down from your shoulders. Raise both of your  arms and clench your shoulder blades together. Do at least 5 sets of 8 repetitions.

Chair Dip 

upper arm exercises

Another effective upper arm exercise is the chair dip. While sitting on a sturdy chair, slide your butt down towards the floor with the heel of your hands holding the edge of your seat. Your hands should support the weight of your body. While in this position, straighten out your right leg with your left leg bent at 90 degree angle. Breathe while slowly lowering down your butt. Always keep in mind that while doing this, your elbows should be tucked by your sides.  Push your butt up and straighten your arms. Do at least 2 sets with 8-15 repetitions alternating both feet.

Back Touch

upper arm exercises

Stand straight while holding a dumbbell in each of your hands. Stand with your feet hip-width apart and with one arm stretched out to the sides. Put your other arm behind your back with a dumbbell. Slowly lift your outstretched arm up and down. This exercise will strengthen your back muscles.  Do at least 30 repetitions alternating both arms.

Cool Down

Triceps Stretch

upper arm exercises

The triceps stretch is a favorite upper arm exercises most women love to do to cool down. Do this step while sitting with your legs crossed together. Straighten up your shoulder as you lift your left arm over your head. Bend it towards the direction of your right shoulder. Use your right hand to gently push your left elbow. Feel the stretch while counting to 20. Do the same exercise on your left arm.

After doing your upper arm exercises, it is vital that you have to cool down and relax. The triceps stretch is a good way of cooling down and relaxing your muscles. Reducing the tension and relaxing your body after a workout will prevent joint strains, lessens back problems, stabilizes your blood circulation, and avoid muscular soreness.

Doing the Upper arm exercises regularly will help tone down your flabby arms and strengthen the muscles of your shoulders, arms, and upper back. You can now wear your favorite sleeveless shirts without being embarrassed!

Work towards having lean and sexy arms today with these simple upper arm exercises!  


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