June 18, 2009
What exercise to do for the back of my arms?
lilylady20 asked:
My upper arms on the back are really flabby. What can I do to tone this area? I’m not sure which exercise is the best. Thanks!
Okay, let me rephrase this. I have no idea what muscle it is, and I have no idea what exercise terms mean. Can an answerer please just tell me how to move my arm with a dumbbell in it?
Thomas
My upper arms on the back are really flabby. What can I do to tone this area? I’m not sure which exercise is the best. Thanks!
Okay, let me rephrase this. I have no idea what muscle it is, and I have no idea what exercise terms mean. Can an answerer please just tell me how to move my arm with a dumbbell in it?
Thomas
your triceps?
skullcrushers, cable pull downs, rows, dips, push ups.
Take a can of soup in each hand (or use weights if you have them). Raise both hands to the ceiling as high as you can (with hands touching) and then bend your elbows so that your hands go back behind your head and then back up straight.
Keep your elbows near your head.
Do this several times and you will feel it working in the back of your arms.
Good luck!
Tricep extensions, skull crushers (sound scary I know, but it’s not)
Go to and click on EXERCISES on the left. Then just pick the area you want to work out.
You can do a workout such as this one at least two days per week : , Try to use a slow momentum when doing the exercises , for example , 10 seconds up and 10 seconds down , this way you will stimulate better your muscle fibers and promote a better tone. Rest plenty between workouts so your muscles can recover and eat healthy , stay away from high sugar foods and eat good protein sources such as lean beef , chicken , poultry , fish , eggs and lean pork , also dont forget your fruits and veggies. Get plenty of water daily. Good lean muscle developed this way will burn stored body fat , you can also do some sort of cardio activity when you feel like it, such as jogging , cycling , swimming or rope jumping , just dont over do it. Everything in moderation.
This part of your arm, the tricep, is made up of 3 muscles. You use them predominately for pushing things with your arms, so any exercise where you push will help strengthen them. Try dips and kickbacks, or cable pushdowns if you have access to a machine.
The front of your arm, the bicep, is a smaller muscle group, but should not be ignored. What good is it to tone your triceps if your biceps are all jiggly? Do some curls or chin ups along with your other arm workout, and your arms will tone up pretty quickly.
Work eith bicep and tricep
Warm up two minutes — jumping jacks, skipping rope or up and down two or three stairs.
Ball push-ups, 2 x 10-15
Dumbbell bent-over row, 2 x 10-15
Bicep curls (dumbbell), 2 x 10-15
Dumbbell triceps extensions on ball, 2 x 10-15
Chest Stretch, 2 x 20sec
Back Stretch, 2 x 20sec
Triceps Stretch, 2 x 20sec
Bicep Stretch, 2 x 20sec
Any exercise that pushes away from the body means you’re using the triceps (back of the upper arm).