If you have embarrassing jiggly arms and you don’t feel comfortable to wear sleeveless shirts, then you are not alone. These jiggly parts of your arms are called triceps. Your triceps are the large muscles at the back of your upper limb and are primarily responsible for straightening the arms.
There are 2 main causes of flabby arms, the first one is age and the second is body fat. As we become older, our skin becomes saggier as it loses its elasticity. This is mainly noticeable in the upper parts of our hands. The problem is that there is not much we can do about it.
As for the second cause – body fat – we can lose weight to reduce body fat including arm fat.
In addition to appropriate nutrition, you also need to tone your muscles by doing resistance exercises. They can also help you if you want to lose weight fast, for example losing 10 pounds in a week.
These exercises can be done at home, and some of them require 1-2 kg hand weights (dumbbells) or heavier if you want.
1. Triceps Dips
- Assume the starting position by placing your arms behind your back, gripping a bench or the rack.
- From the starting position, slowly lower yourself. Keep your body upright and your elbows, tucked close to your sides.
- Concentrate on lowering your body only with the triceps. Ensure that your elbows are at a 90-degree angle.
- After this, push your body back up using only your triceps. Repeat.
2. Tricep Kickbacks
- Hold a dumbbell in each hand.
- While you are standing, bend your knees slightly, keeping your back straight, and bend forward slightly. Your body should be almost parallel to the floor. Keep your head up and your arms close to your sides such that there is a 90-degree angle between your forearm and upper arm.
- Keep your shoulders locked to your sides while extending your arms back. Focus on the contraction of your triceps only.
- Hold for two seconds and lower your arms to the starting position. Avoid swinging your arms.
3. Tricep Extensions
- Stand with your feet shoulder-width apart.
- Hold a dumbbell with both hands, with the thumbs wrapped around it for better grip. The dumbbell should be held behind your head, and your palms must face the ceiling.
- Your upper arms should be close to your head. The elbows should be close to your eyes and perpendicular to the floor.
- Lower your upper arms until the weight is touching the upper part of your back. Don’t move your elbows. Keep them locked close to your ears.
- Use your triceps to raise the dumbbell up with your arms fully extended over your head. Exhale as you do this.
4. Bent Over Row
- Stand with your feet shoulder-width apart and grab a barbell with your palms facing down.
- Bend forward and slightly bend your knees. Keep your back straight. Your torso should be parallel to the floor, and your head pointed up.
- Keep your elbows close to your body. Breathe out, and pull the bar towards your chest, just below your ribs. Exhale as you do this.
- At this position, squeeze your back muscles and hold.
- Lower the bar down to the starting position, just around your knees. Repeat.
5. One-Arm Side Push-Up
- Lie on your side with the knees slightly bent.
- Place your left arm on your right shoulder.
- Push your torso up with your right arm on the floor, palm facing up.
- Switch sides and repeat.
6. Arm Stretches
- Raise your hands above your head.
- Hold your right wrist with your left hand and your left wrist with your right hand, thereby interlocking your hands.
- Now, with your right hand, pull your left hand towards your right such that your left elbow falls behind your head.
- Release the tension and take your arms back to the center without releasing your wrists.
- With your left hand, pull your right hand towards the left such that your right elbow falls behind your head.
- Again, release the pull and take your hands to the center. Repeat this for at least two sets of 20 repetitions each.