Introduction
Arm sagging can be a common cosmetic concern for both men and women. Often, this is due to the loss of muscle tone and the accumulation of fat in this area. Fortunately, there are several exercises that can help tone your arm muscles, improve their appearance, and prevent sagging. Here we present some of the best exercises to tone your arms and strengthen the associated muscles.
Bicep curls
Bicep curls are one of the most effective exercises for working the front of the arm. You can do them with handcuffs, a bar or resistance bands.
How to do it:
– Grab a handle in each hand with your arms outstretched at your sides.
– Keep your elbows close to your body and raise the handles to your shoulders.
– Slowly lower the handles to the starting position and repeat.
Triceps hamstrings (Triceps dips)
Tricep curls are great for working the back of the arms, where the most flabbiness usually accumulates.
How to do it:
– Use a stable chair or bench for this exercise.
– Place your hands on the edge of the bench with your fingers facing forward.
– Extend your legs forward and lower your body by bending your elbows at a 90-degree angle.
– Push up by extending your arms and repeat.
Overhead tricep extension
This exercise helps to work the triceps comprehensively, especially the upper and middle part.
How to do it:
– With a handle, sit or stand with your feet shoulder-width apart.
– Raise the handle over your head, holding it with both hands.
– Slowly lower the handle behind your head by bending your elbows and then fully extend your arms upwards.
Deltoid press (Shoulder press)
Although this exercise is known to strengthen the shoulders, it also helps to work the upper arms and improve posture, which can affect the appearance of the arms.
How to do it:
– You can do this exercise sitting or standing.
– Grab a handle in each hand at shoulder height with palms facing forward.
– Raise the handcuffs above your head until your arms are fully extended.
– Lower the handles back to the starting position.
Neck row with bar
This exercise not only works the arms, but also the shoulders and upper back, which is crucial for comprehensive muscle support.
How to do it:
– Grab a barbell with a grip wider than your shoulders.
– Raise the bar to neck height, keeping your elbows above your hands.
– Lower the bar in a controlled manner.
Additional tips
– Consistency: The key to seeing results is consistency. Try to perform these exercises at least 2-3 times a week.
– Variation: Change your routine regularly to challenge your muscles in different ways.
– Nutrition: Combine your exercise routine with a balanced diet to optimize results and reduce body fat.
Arm flabbiness can be significantly minimized with these exercises, as long as they are performed regularly and integrated into an active and healthy lifestyle.
