How to Lose Weight in Your Arms Without Bulking Up

The key to losing fat in your upper arms is strength training instead of weight training. You want to tone the biceps and triceps without adding too much weight to make them bulk up. Eating sensibly and exercising regularly with strength training is essential to losing the fat and maintaining the appearance you want. You can do most strength exercises with simple hand weights or no equipment at all. Do these exercises five days a week and you should begin to see improvement within a couple of weeks.

Instructions

Tabletop Tricep Exercise

1

Sit on the floor with your feet flat on the ground with your knees bent and your hands flat on the ground and even with your shoulders.

2

Raise your bottom off the floor while keeping your body bent at the waist.

3

Dip down with your arms to where your bottom almost touches the ground. Use controlled slow, deliberate motion.

4

Raise back up with controlled slow, deliberate motion.

5

Repeat 10 times and rest. Do this exercise five days a week.

Bicep Curl

6

Sit in the chair with your arms at your sides, your back straight and your feet flat on the floor.

7

Hold the weights in each hand with your palms facing up at the ceiling.

8

Curl one arm up toward your shoulder with controlled slow, deliberate motion.

9

Lower that arm back down slowly.

10

Repeat this alternately with the other arm 10 times on each side. Do this exercise five days a week.

Arm Raise

11

Sit in a straight-backed chair with no arms upright with your back straight and feet flat on the floor.

12

Hold the hand weights in your hands at your sides, letting your arms rest.

13

Raise your arms straightened to shoulder level with your palms gripping the weights facing the floor and hold one second.

14

Lower your arms with control back to your sides.

15

Repeat this 10 times. Do this exercise five days a week.