ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Get Rid of Arm Flab

Updated on January 10, 2018

People that want to know how to get rid of arm flab are usually working at a desk in an office or in an environment that doesn't give their arms much exercise. You can lose a lot of weight by burning fat but sometimes you’re still left with extra flab on your arms. The main way to get rid of flabby arms is to tone the biceps and triceps muscles through regular exercise routines. Losing fat on a specific area of the body is not possible; you will burn fat at an equally proportional rate on your arms, belly, and thighs. The shape of these body parts are determined by genes and muscle tone.

Things You Should Know on How to Get Rid of Arm Flab

In order to get rid of the flab you should focus on strengthening your arm muscles and toning those biceps and triceps. Toning muscle will not only make your arms look better but will help your burn that extra fat even faster. And even if you’re looking to lose a few extra pounds you should always be concerned about building up muscle.

The best exercises on how to get rid of arm flab are the ones that involve lifting dumbbells. You need the extra resistance provided by them in order to get a significant workout. You can replace dumbbells with resistance bands to achieve the same results. If you don’t want to go out of your way to buy resistance bands or dumbbells then either use those from a gym or fill plastic bottles with sand or water. The heavier the dumbbells, the more of a workout you are going to get; however, don’t use heavier weights that you can handle. You won’t get a better exercise and might even hurt yourself.

Arm Flab Exercises

Start from a vertical position with your knees slightly bent and your arms holding the dumbbells on each side. Lift your arms by bending your elbows with your palms facing towards you. Go up to your chest and from here lift your arms straight up above your head. As you lift turn your palms so they are facing away from you. Hold for a second and come back down to the initial position. The lifting and twisting of your arms gives both your biceps and triceps a good workout. Repeat this exercise 12 to 15 times and take a break.

For the next exercise on how to get rid of arm flab start in the same vertical position as before. Holding on to both dumbbells, lift your arms to the side from your shoulders. Keep your elbows tight and your arms as straight as you can. You should try to reach a horizontal level with both of your arms and hold for about 3 seconds. Come down slowly to the initial position and repeat. Don’t worry if you cannot lift your arms perfectly horizontal; go as high as you can without sacrificing your posture or form.

The last exercise is aimed at your triceps and is called a kick back. Start by having one foot in front of another and both knees slightly bent. Bent knees help reduce the pressure on your lower back. Move your body from a vertical position to about a 30 degree angle but keep your back straight. Hold both of your elbows flush against your body and let your forearms dangle while holding the dumbbells. From here, push your forearms upward until you straighten your arms and then lift further from the shoulder as high as you can. Hold for 2 seconds and then come back down slowly to the initial spot. Repeat for about 10 times and take breaks between sessions.

Optimum Results

Proper dieting and exercising takes time to show any results. It is exponentially more important to stick to an exercise routine for long-term than to try an intensive workout for a short period of time. The results will only show up after weeks or months of training but they are guaranteed to satisfy and inspire you.

It is a good idea to keep track of your progress by taking before and after pictures and writing down your arm measurements regularly. And now that you know how to get rid of arm flab, all you have to do is be consistent and keep exercising.


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)