Exercise Guide
Target “arm flab” by combining isolation movements with high-intensity stability. Use water bottles or light dumbbells to add resistance and speed up your results.
1. Single Arm Extensions
Raise one arm overhead and lower the weight behind your head. Straighten fully.
3 SETS x 15 REPS
2. Clap Push-Ups
Perform a push-up and explosively push off the floor to clap your hands.
3 SETS x 10 REPS
3. Bicep Curls
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Curl weights toward your shoulders while keeping your elbows glued to your sides.
20 REPS PER ARM
4. Tricep Dips
Using a chair, lower your hips by bending your elbows to 90 degrees, then push back up.
3 SETS x 12 REPS
5. Forearm Plank
Hold a straight line from head to heels. Squeeze your triceps to stabilize.
30-60 SECONDS
6. Overhead Extensions
Hold one weight with both hands behind your head. Extend toward the ceiling.
30 REPS TOTAL
7. Tricep Kickbacks
Hinge forward at the hips. Kick your arms back until they are parallel to your torso.
15 REPS PER ARM
8. Front Raises
Raise arms forward to shoulder height. Control the descent slowly.
30 REPS TOTAL
9. Arm Circles
Extend arms wide and draw small circles. Switch directions halfway through.
40 SECONDS TOTAL
10. Scissor Arms
Cross your arms in an “X” shape in front of you, then open them wide.
30 REPS TOTAL
