The best way to get rid of excess arm fat is to do workouts that tone the muscles in the arms. Target the biceps, triceps and deltoids to strengthen the muscles and lose flab.
- Strengthen the rotator cuff muscle and the deltoid
With 5- to 8-pound weights in the hands, stand with your back straight and arms at your sides. Keeping the arms straight, raise them up in front of your body until they are parallel with the floor. Lower them slowly. Repeat this 12 to 15 times.
- Work your biceps, shoulders and upper back
Stand with the elbows bent, holding the dumbbells at shoulder height. Keep the palms facing each other. Raise the dumbbells over the head, pressing shoulders down. Repeat this action six to eight times.
- Focus on your triceps
Stand with your feet shoulder width apart and knees slightly bent. Lean forward at a slight angle, and hold the weights at your side just above the waistline. Then, extend one arm back, pressing your shoulder down and rotating the arm so that the palm faces up as it holds the weight. Repeat this move 12 to 15 times on each arm.
- Strengthen your upper body and core
Stand with your feet shoulder width apart. Bend forward, and reach to the ground. Slowly walk forward on the hands until you are in a low pushup position. Then, walk back to a standing position. Do this five or six times.
- Work your glutes, hamstrings, quadriceps and triceps
Using one dumbbell, step into a lunge position where your forward knee is at about a 90 degree angle to the floor. Hold the free arm out to the side at shoulder height. Let the arm holding the dumbbell hang down, almost touching the floor. Contract the abdominal muscles, and pull back the elbow, lifting the weight to the level of the chest . Repeat this move 12 to 15 times.