Dumbbell Workout For Flabby Arms
This workout is for those of you who want to tone and tighten your flabby arms, at home and with a pair of dumbbells. That's all you need. I will provide you with the BEST exercises to tone your under arm muscles and a dumbbell workout for your flabby arms. Simply follow the flabby arm exercises as they are laid out and follow the dumbbell routine (below).
Perform the dumbbell workout for flabby arms every second day (I recommend Monday, Wednesday and Friday). There are 5 key exercises that are the best movements you can do to firm up your under arm muscles (called the triceps).
This workout will work for both, men and women.
Ready to go, let's take a look at the exercises in this dumbbell workout for flabby arms.
5 Best Dumbbell Exercises for Flabby Under Arms
You are going to be using exercises that DIRECTLY target your under arm muscles, called the triceps. This is the MOST important element to any workout. If you want to improve a muscle group, such as flabby arms, it is critical to use the most effective exercises that will provide the greatest return for your efforts.
The ABSOLUTE BEST exercises that target your flabby arms fall into 1 of 3 categories.
The first category is a pushing / pressing movement that pushes things away from your body such as a push up.
The second type of category is an extension type movements that extends your arms (while bending at the elbow) forward such as a dumbbell extension.
The third category is a contraction type movements that contracts your under arms downwards such as a press down or a reverse extension movement, such as an arm kickback.
If an exercise doesn't fall into one of these three categories, it is a waste of time and effort for firming up your flabby arms (such as arm circles, lateral raises, and front raises).
Watch this video on the best exercises for firming up flabby arms:
These are the 5 best exercises that we will be using for our dumbbell workout for flabby arms.
1. Dumbbell extensions
2. Close grip dumbbell press
3. Dumbbell arm pullover
4. Bent over arm kickback
5. Straight arm kickback
These exercises will have the greatest effect on transforming your arms from flabby to toned. Each exercise targets the primary muscles group, which are the under arm muscles (called the triceps). Are you ready to start toning your flabby arms? Let's take a look at the exercises.
Dumbbell Workout For Flabby Arms
You're going to need a pair of dumbbells for this flabby arm workout. You don't need anything fancy or a bunch of dumbbells, just a pair (or two) of hand held dumbbells. I suggest the 5 pound dumbbells for the ladies and 10 pound dumbbells for the guys.
To begin, do some light warm ups to get the juices flowing. Don't do anything too crazy, just a few light warm ups such as hand raises, arm circles, short squats, and knee ups. Perform 20 repetitions of each of these warm ups. I wouldn't worry too much about stretching before your workout. I save my stretching for after my workout. My muscles are tight so I do a few stretches to help keep them nice and loose. I will show you a few key stretches you can do
at the end of this workout.
Now that you're all warmed up, let's look at the dumbbell workout for flabby arms. Simply hit play on the video below and follow the flabby arm workout.
Pretty simple, eh? It's not a super hard workout BUT it is effective because it targets the muscle group we want to tone which are the under arm muscles (triceps muscles).
I want you to perform this workout every second day, taking the weekends off. Here's how your dumbbell workout for flabby arms is going to look.
Monday - Wednesday - Friday
Warm up:
Hand Raises x 20
Arm Circles x 20
Short Squats x 20
Knee Ups x 20
Workout:
Dumbbell Extensions 2 sets of 12 repetitions
Close Grip Dumbbell Press 2 sets of 12 repetitions
Dumbbell Arm Pullover 2 sets of 12 repetitions
Bent Over Arm Kickback 2 sets of 12 repetitions
Stretching:
Chest stretch (hold for 20 seconds)
Back stretch (hold for 20 seconds)
Arm stretch (hold for 20 seconds)
On Tuesday, Thursdays and the weekends I want you to walk 30 minutes each day. That can be in the morning, at lunch or in the evening. It is VITAL that you keep active during those days. Now, you can also do light cardio workouts at home. I have a few home cardio workouts, in particular, one here which is a beginner home cardio workout.
Let's take a closer look at the exercises you will be doing in this dumbbell workout for flabby arms.
Exercises For Flabby Arms
Let's break down each of the exercise in the flabby arm workout so you can see how each is performed.
Dumbbell Extensions (Or the lying triceps arm extension)
How to perform the dumbbell arm extension for flabby arms:
1. Place two dumbbells on the floor on either side of an exercise mat.
2. Lie down on an exercise mat with your back flat against the floor, in between the two dumbbells.
3. Grab the dumbbells and press them above your chest with your arms fully extended.
4. While bending at the your elbows, slowly lower the dumbbells until they are just above your ears.
5. Pause for a moment and using only your arms, extend the dumbbells upwards to the start position.
6. Repeat as needed.
Close Grip Dumbbell Press
How to perform the close grip dumbbell press:
1. Place two dumbbells on the floor on either side of an exercise mat.
2. Lie down on an exercise mat with your back flat against the floor, in between the two dumbbells.
3. Grab the dumbbells and press them above your chest with your arms fully extended.
4. Turn the dumbbells inward so your palms are facing each other.
5. Move the dumbbells together so they touch each other.
6. Slowly lower the dumbbells downwards until just above your chest.
7. Pause for a moment and press the weight back to the start position (above your chest).
8. Repeat as needed
Dumbbell Arm Pullover
How to perform the dumbbell arm pullover:
1. Place two dumbbells on the floor on either side of an exercise mat.
2. Lie down on an exercise mat with your back flat against the floor, in between the two dumbbells.
3. Grab the dumbbells and press them above your chest with your arms fully extended.
4. Turn the dumbbells inward so your palms are facing each other.
5. With your arms straight, slowly lower the dumbbells until they are 1 inch from the floor.
6. Pause for a moment and using your arms, raise the weight back to the start position with your arms straight and extended.
7. Repeat as needed
Bent Over Arm Kickback
How to perform the bent over arm kickback:
1. Grab two dumbbells and stand straight with the dumbbells at your sides.
2. Slowly bend at the waist until you are slightly above parallel with the floor.
3. Row your arms upwards until your upper arms are parallel with your upper body.
4. Extend your arms backwards until they are fully contracted and parallel with your upper arms.
5. Pause for a moment and slowly lower the dumbbells downwards back to the start position.
6. Repeat as needed.
Straight Arm Kickback
How to perform the straight arm kickback:
1. Grab two dumbbells and stand straight with the dumbbells at your sides.
2. Slowly bend at the waist until you are slightly above parallel with the floor.
3. While keep your arms straight, kick your arms backwards until they are parallel with your upper arms.
4. Pause for a moment and slowly lower the dumbbells back to the start position.
5. Repeat as needed.
The Final Piece for Toning Your Flabby Arms
The above dumbbell workout for flabby arms will certainly tone and firm up your soft and saggy arms. However, the one element that will double your results is going to be nutrition. There is no getting around this fact. A proper nutrition protocol is a MUST if you want to truly transform your flabby arms. See this page for the worst exercise for flabby under arms.
The reason is pretty simple.
If there are layers of fat covering your arms, it doesn't really matter how toned your under arms muscles get, they will still be covered by a layer of fat. The trick is to strip off the fat, which is covering your arms and developing your under arm muscles so they shine through.
I have a few meal plans that are designed to do just that, strip off body fat. Don't worry, you don't have to pay for anything. Each meal plan comes with a grocery list. All you have to do is print them off and follow the plan.
Follow this flabby arm dumbbell workout for at least 30 days. I want you to try and improve, from week to week as your progress with your workout. Try adding a few more repetitions to your flabby arm workout routine every week. For example:
Week 1: 2 x 12 repetitions
Week 2: 2 x 14 repetitions
Week 3: 2 x 16 repetitions
Week 4: 2 x 18 repetitions
Keep improving and you will see results sooner, rather than later!
Good luck and all the best!
-Blake
P.S Why not try my 30 Day Flabby Arm Challenge? It is completely FREE and I provide you with everything you need including the flabby arm exercises, routine, strategy and meal plans. Follow my 30 day flabby arm challenge to firm and tone your soft and saggy arms. Go to my 30 day flabby arm challenge here.
Good luck and all the best!
Blake
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.