How to get rid of arm flab?

Do these exercises three to four times a week and within a month

you'll start to see ripples you never knew you had.

Warm-Up: Do three minutes of cardio before your arm routine to

increase your heart rate, loosen your muscles, and help avoid injury.

Jumping rope, climbing stairs, and walking on a treadmill are great

options. Once your torso begins generating a little heat, do two sets

of 24 small (about five inches in diameter) arm circles to warm up

your biceps, triceps, and shoulder muscles. Move your arms forward for

the first set, backward for the second set.

Tip: If you don't have hand weights, use cans of food or water

bottles filled with sand or uncooked rice.

Push-Pull Kickback

How to Do It: Stand in a squat position, legs shoulder-width apart,

knees bent at about 45 degrees, and chest leaning slightly forward.

Hold a light dumbbell (three to five pounds is a good starting point

for all these exercises) in each hand, palms facing your thighs.

Bending your arms, bring your fists up toward your torso, in front of

your armpits. Push the dumbbells straight out in front of you, fully

extending your arms, knuckles up. Bending your arms, pull them toward

your armpits and extend them back behind you until they're straight

(shown). During this part of the exercise, pretend your upper arms are

glued to your sides to better isolate the triceps. Do three sets of 12

repetitions.

What It Does: Works your chest and triceps. You'll see results along

the backs of your arms and in the area where your shoulders meet your

chest.

Shadowboxing

How to Do It: Stand upright, legs spaced slightly wider than your

shoulders, hands in front of your face (like a boxer getting ready for

a bout), with a light dumbbell in each hand. Extend your right fist as

if you were hitting someone in the face, angling the punch toward the

opponent's opposite ear. As you pull your arm back, imagine that

you're ducking an incoming punch and bend your knees into a squat.

Stand and repeat with the other arm. For the next punch, move your

fist in a rapid upward motion, as if hitting someone just under the

chin. Squat, stand, and repeat with the other arm. For the last punch,

extend your arm as if punching someone on the side of the jaw with

your knuckles (shown). Squat, stand, and repeat with the other arm. Do

two to three sets of punches, 10 seconds for each set.

What It Does: Works your biceps, triceps, shoulders, and upper back

-- the whole package. The squats will develop your glutes and

quadriceps. The rapid and dynamic moves will give your heart a

workout, too.

Double Biceps Curl

How to Do It: Stand upright, feet close together, knees relaxed. Hold

a dumbbell in each hand, pressing your elbows close to your sides,

palms facing forward. Bend your arms so your forearms form 90-degree

angles in front of you. Squeezing your biceps, slowly lift the weights

up toward your shoulders. Lower your arms to the starting position.

Palms facing up, slowly curl your arms back up, this time to the

outsides of your shoulders (shown). Again, remember to press your

upper arms tightly against your sides to really work the biceps. Do

three sets of 12 reps.

What It Does: Works the very centers of the biceps from multiple

directions, creating chiseled definition.

Standing Push-Up

How to Do It: Stand facing a desk or a sturdy ledge. Place your hands

shoulder-width apart on the surface in a push-up position and place

your body at a 45-degree angle with the floor. Pull your navel inward

and balance your weight on the balls of your feet (shown). With elbows

close to your sides, bend your arms and bring your chest toward the

desk as low as you can, inhaling as you descend. Slowly push yourself

back up to the starting position, exhaling as you rise. Do two to

three sets of 8 to 10 reps. To increase the challenge, do half the

sets underhanded, gripping the desk or the ledge from below. This

focuses the benefits on the lower triceps, which most women have a

particularly hard time firming up. As you improve, intensify the

exercise by moving your hands closer together.

What It Does: Strengthens your triceps as well as your abdominals and

shoulders, which can improve overall posture.

Cooldown: Stretch the muscles you just worked to reduce soreness and

maximize flexibility. Sit in a chair, extend your arms in front of

you, one over the other, and clasp your hands to stretch out your

biceps. Switch arms and repeat. Then bend forward and clasp your hands

behind your back. Lift them gently for a deep stretch in the triceps.

Biceps curls with a five-10 pound dumbbell for a newbie. Then for the triceps muscle in the back of the arm utilising the equal dumbbell, bend over from the waist and keep the load for your hand and bend your elbow till your scale down arm is at a forty five measure perspective out of your higher arm. Then elevate your scale down arm in the back of you till your complete arm is close to directly. Do Not lock your elbow. Do approximately 20 of those after which relaxation for a minute and do 20 extra. Do the equal quantity of the biceps curls.

Work your triceps only! If you keep building your bicep then the fat below it will still be there (or something along those lines). If you work the triceps then the biceps become more defined and it can burn more fat.

Eat more protein, less carbohydrate, and I assume you are doing tricep dips every day, at least 3 sets?

I own a shake weight.. it's pretty hard to do though, I mean not hard but tiring.

maybe look up some dumbell workouts

shake weight.