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4 Moves for Flab-Free Arms

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1. Wide Push-Up

Targets: Shoulders, chest, and triceps

  • Begin in a push-up position, legs extended and palms 6 to 12 inches outside of shoulders, abs engaged and head in line with spine.
  • Bend elbows 90 degrees, lowering chest toward floor; press back to start and repeat. (To modify, keep knees down.)
  • Do 10 to 12 reps.

2. Quadraped

Targets: Upper, lower, and mid back and abs

  • Begin on all fours, knees under hips, palms beneath shoulders, and abs engaged.
  • Slowly extend left arm forward parallel to floor and right leg behind you to hip height.
  • Hold for 2 or 3 counts, lower, and repeat on opposite side.
  • Do 8 to 12 reps per side.

3. Shoulder Press with Rotation

Targets: Shoulders and triceps

  • Stand with feet hip-width apart, elbows bent 90 degrees at shoulder height with palms forward, holding dumbbells.
  • Exhaling, press hands overhead just slightly in front of body; as you come up, rotate arms so palms face each other (move from your shoulders, not your wrists).
  • Lower, then lift again, this time rotating arms from shoulders so palms face outward (not shown).
  • Do 8 to 12 reps.

4. Balancing Biceps/Triceps

Targets: Arms, core, and glutes

  • Stand with feet together and hold dumbbells, palms forward.
  • Lift right foot, balancing on left leg, knee slightly bent.
  • Curl weights toward shoulders; lower and repeat.
  • Do 10 to 12 reps.
  • Switch legs, balancing on right leg.
  • Hinge forward, bending elbows with weights near chest.
  • Press weights behind body, keeping arms close to sides. Return to center and repeat.
  • Do 10 to 12 reps.