I found this helpful move in my Fitness Rx magazine and have been loving it, so I thought I’d share.
Fat just loves to accumulate on the backs of the arms.
This tendency can make an upper arm appear to be more out of shape than it really is… And this problem is only accentuated as one gets older.
The good news is that a commitment to working toward a firmer posterior arm is possible.
1. Grab a dumbbell in both hands. Lean forward and bend your knees just slightly.
2. Keep your back straight and look up to make sure it stays straight and tight. Bring the upper arm of the limb holding the dumbbell up to the side of your rib cage. Position your arm so that it is parallel to the floor and in line with your spine. Your elbow should be pointing directly backward.
3. Keep your upper arm close to your body and punch the dumbbell back and up by extending (straightening) the elbow joint. You must make sure that your upper arm remains parallel to the floor throughout the exercise.
4. Stop the dumbbell just short of having your elbow locked out straight. Pause for a count of one at the top position. Be sure to keep control of the weight, and keep your arm in the correct position (this is not easy to do when you start to get tired).
5. Slowly lower the dumbbell over a count of two, by flexing the elbow.
6. Change to the other arm and repeat the movement.
7. Work up to 15 reps and 3 sets with each arm.