Some arm and shoulder exercises for women include the chest-fly hand off, shoulder cycles and the seated dumbbell press, according to Women's Health Magazine and Bodybuilding. Weight lifting and strength training are the best ways to build tight muscles that help to eliminate flab, notes WebMD.
The chest-fly hand-off is an exercise that requires light dumbbells. It is recommended to choose dumbbells that are 5 lbs. or less, according to Women's Health Magazine. Lie on the back and hold one dumbbell in one hand. Place both arms straight out to the side and then bring them up slowly to meet both hands at the top. At the top, take the dumbbell from one hand and place it in the other hand and bring the arms back down. Repeat.
To perform the shoulder cycles, take a light weight of 5 lbs. or less as well. Stand up and hold one dumbbell in each hand, states Women's Health Magazine. Now place both arms straight out in front. Then open the arms so that they are at the sides. Repeat.
The seated dumbbell press involves sitting down with dumbbells in each hand. The dumbbells should be next to the person's head and the elbows should be bent. Then push the dumbbells up so that the elbows are beside the ears and the dumbbells are above the head. Slowly lower the dumbbells back down and repeat.