ARM FAT is one of the most discussed topics amongst ladies, it bothers many. It always feels ‘ARGH’ with those flabby arms while trying on clothes with halter necks, strappy sleeves, or wearing sleeveless…Some drop off clothes with strappy, spaghetti sleeves and some women completely give up on the idea of wearing sleeves dresses and tops just because they do not have the toned arms or the arms they ‘dreamed of.’ Muscle Mad is here to do just that! Get the toned, jiggle-free, and taut arms with the quick and easy exercises listed by us. So no more dropping off the sleeveless dress or hesitation in wearing sleeveless. Enjoy these exercises can be done in the comfort of your home premises or at the gym using lightweight functional fitness equipment. So, let us dive in.

Simple Arm Exercises

Exercise – Tricep Dips or Extensions

Target Area – Triceps

Equipment – It is a bodyweight exercise, it can be done on any sturdy furniture at home – a chair or a low-rise desk. You can also do it using the gym bench you see at gyms.

How to Perform?

1. To do this exercise, you’ll need to sit on a bench or chair with your shoulders against the back of the gym bench/ chair and your feet on the floor. 
2. On the bench, position your hands shoulder-width apart. Straighten out your arms a little bit so that they’re at about 90 degrees from each other; this will put more emphasis on the triceps instead of stressing elbows. 
3. Keep your back close to the weight bench as you lower yourself down until your arms are in front of you at about 90 degrees from each other. Slowly push your hands back up until they’re at about 90 degrees from each other again.
4. Complete 3 sets of 10-15 reps.

Exercise – Bicep Curls

Target Area – Biceps

Equipment – Pair of Dumbbells – For starters- use a 3 or 4 kg rubber hex dumbbell set.

How to Perform?

1. Start by standing with your feet about hip-width apart and holding a dumbbell in each hand with your palms facing out. 
2. Raise both arms at shoulder height or one arm at a time. Bend your elbows up to shoulder height, holding this position for 5 seconds before slowly releasing the elbow and straightening your arm back to the starting position.
3. Perform 3 sets of 10 to 15 repetitions for each arm.

Exercise – Lateral Arm Raises

Target Area – Deltoids

Equipment – Pair of Dumbbells – for starters- use a 3 or 4 kg hex dumbbell set or 2.5 kg weight plates.

How to Perform?

1. Stand with your feet hip-width apart, arms down at your sides. With palms facing in, hold a dumbbell in each hand.
2. Starting with your left side, inhale and raise your arm straight up to shoulder height. Make sure not to lock your elbow by keeping a slight bend in the elbow. Make sure your arm is straight, and your palm is facing the floor. Exhale and slowly bring it back down to your side. 
3. Repeat for 10 -15 reps on each side and do two sets of 10 -15 reps per side.

Exercise – Overhead Press

Target Area – Shoulder

Equipment – Pair of dumbbells – For starters- use a 4kg hex dumbbell set or a body pump weight set with two discs of 2.5 kg.

How to Perform? 

1. Stand with your feet together and your shoulders directly above your hips. 
2. Hold two dumbbells or a body pump weight set at shoulder level. Keep your core muscles tight as you raise the dumbbells/body pump back to shoulder level. Slowly lower them back down to shoulder level while keeping your arms straight.
3. Repeat the motion 3 sets of 10-15 reps.

Exercise – Bent Over Rowing

Target Area – Shoulders

Equipment – Pair of dumbbells -use a 5kg rubber hex dumbbell set or a women’s Olympic barbell

How to Perform? 

1. Standing with your feet shoulder-width apart, bend your knees and then bend your upper body forward from the hips while keeping your back straight.
2. Pull the weights toward your chest with your hands straight, pressing your shoulder blades together. Slowly lower the weights in a controlled movement and feel the tension in your triceps.
3. Repeat 10-15 times, and complete 2 sets of rowing.

Final thoughts

The first step to transforming your body is to know what to do, and how to do it. Don’t let all the fancy lingo confuse you and keep you from achieving your goals. Focus on the basics: eat well, work out consistently, and watch the fat fall off and tone up as a result. We’ve covered all the areas in the above exercises: your triceps, biceps, and shoulders. You can also add push-ups, and planks to these exercises and target chest muscles in addition to arm and shoulder muscles. Keep track of your diet: eat less sugar and replace it with healthier options like dates, figs, etc if you are craving sugar. Lastly, keep your body active by walking, standing, climbing stairs, etc throughout the day…This will help improve your metabolism and help you achieve better results. So, start now! Try out these exercises—they’re so fun!