Shrink Upper Arm Fat With These Efficient Exercises

Tricep Rope Pull Downs

This particular exercise is performed with a cable machine and the rope handle attachment. Triceps rope pulldowns as an effective exercise to help you target your upper arms.

"Grab the ropes with each hand, while elbows stay by the ribs. Then extend the hands to the hips." While doing so, you should feel the muscles that extend behind your elbow to your shoulder working hard. Completing 3 to 4 sets of 12 to 15 reps at least twice a week will help you create defined upper arms.

Dumbbell Lateral Raise

Adding dumbbell lateral raises to your workout routine to specifically target upper arm fat. If performed correctly, this exercise will result in a rounded look you'll be so pleased with.

Start off by doing 15 reps before resting for 10 seconds and following that with another 5 reps. From there, Sullivan instructs, "Repeat the short reps and small rep set for 4 to 5 rounds to get more muscle fiber recruitment for the amazing rounded look."

Bicep Curl Machine

When it comes to putting a bicep curl machine to good use, This will benefit the muscles in front of the shoulder and between the elbow, plus some of the forearm depending on the variation. There are multiple bicep curl machines, so any is a good choice.

As for performing the bicep curl, "keep your elbows still by the ribs and curl the hands to the shoulders, This exercise is another option that can be done twice a week. You'll want to perform 3 to 4 sets of 15 reps in order to achieve defined arms.

Keeping yourself both lean and strong through strength training can be beneficial for plenty of reasons. First off, your bones will be in much better shape.

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