10 Best Home Exercises To Lose Flabby Arms

4. Planks:

A simple exercise, this focuses on core strength but your arms will be one of the muscles greatly challenged by this exercise.

How to do it:

  • Get to the push-up position.
  • Lower your elbows perpendicular to your shoulders.
  • Tighten your core, butt, and ensure a neutral spine.
  • Get at least 30 seconds per plank set.

5. Bent-Over Row:

How to do it:

  • Place your feet shoulder-width apart. Bend your knees and bend your upper body forward from the hips up.
  • Keep your spine neutral and don’t bend your lower back. Your hands should be straight under your shoulders.
  • Now bend the elbows back while lifting your arms towards the sides of your chest (your shoulder blades should be pulled towards each other).
  • Slowly lower the weights in a controlled movement and feel the tension at your triceps. Repeat 15 times.

6. T Raise: 

How to do it:

  • While we’re in the alphabet, let’s take a look at the T raise. You guessed it – you’re creating a T-shape with your arms as you raise them.
  • Flip your hands so the palms face outward, away from the body. Exhale, lift the arms to match your shoulder height, then release.
  • You’ll feel this in your upper back as the shoulder blades draw together; the shoulders as they partially rotate, and the biceps as they stabilize. Go ahead and go heavier on this one!

7. Upright Row:

How to do it:

  • You might need to look in the mirror for this one to make sure your elbows are not surpassing the shoulders.
  • If they do, no biggy! But then it’s called a “high pull” and you’re working different muscles! Keep the weights at your body’s center as you move them up and down, elbows sticking out to the sides.
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