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In the video above, Physique 57 instructor Shoba Narayan shows off five moves that will get rid of stubborn, flabby upper arm fat, a.k.a. bat wings.
The best arm exercises with dumbbells, resistance bands and bodyweight for an upper body workout to tone your triceps, biceps and shoulders.
Hold a dumbbell in each hand and rest upper arms on the floor with elbows bent at 90 degrees. Upper arm should form a 45-degree angle with your body. Extend right arm up above shoulder under straight.
It can be performed with both arms, or one arm at a time. This is an isolation exercise for the triceps. It is also known as the french curl. Equipment: dumbbell(s), barbell, cable machine or triceps extension machine. Major variants: lying ~ (lying face up with the weights over the face), kickback (bent over with the upper arm parallel to the ...
Row the weight up to your chest, until your upper arm is parallel with your torso. Pause for a beat at the top. Lower the weight back down under control. Sets and Reps: 3 sets of 10 to 12 reps per arm
This exercise can be done using either a straight barbell, EZ barbell, [3] dumbbell [4] or cable attachment. The elbows could also be bent at about 90° to achieve a different stretch. In this variation the weight is lowered till the upper arm is in line with the torso. [5]