4 Of the Best Exercises for Flabby Arms

Effective Ways to Stop Arm Jiggle

Flabby arms are a common problem especially for women. They can make you look older and out of shape, even if you have a super figure...they can happen to the best of us. 

For some, it is simply having extra body fat and for others, it is a loss of skin elasticity caused mainly by father time.

Fortunetly there are specific exercises for flabby arms that are fairly easy to do and can quickly help you get rid of that unwanted arm fat and replace it with lean muscle.

Exercises for Flabby Arms

Front and Side Lat Raises

These lat raises are one of the most effective exercises for targeting the upper arms and shoulders. You want to start this exercise with light dumbbells and progressively add weight as you go along. This exercise can be more difficult than it appears.

Exercise Instructions:

  • Stand with your legs shoulder-width apart holding dumbbells at your sides with your palms facing forward.

  • Raise your arms straight out to your sides without bending your elbows, stop when you reach shoulder height.

  • Lower the dumbbells back down and position them in front of your thighs with your palms facing in. 

  • Now raise them straight out in front of you without bending your elbows, stop again when you reach shoulder height.

front and side lat raises position #1
front and side lat raises position #2
front and side lat raises position #3
front and side lat raises position #4

Lat Pulldowns

This pulldown exercise targets muscles through the back, shoulders and arms.

Exercise Instructions:

  • Sit on the machine seat with your thighs comfortably restrained under the thigh pad. The pulldown bar may have to be adjusted if it is too short, or you can pull it down as you are sitting down.

  • Pull the bar down until it is at chin level, making sure to keep your head steady and looking straight ahead. Squeeze your shoulder blades together and return the bar back to its starting position. 

  • Make sure to use a controlled motion without your body swinging, once at the top continue the exercise for all of your reps.

Try and do 2-3 sets of 8-12 reps

lat pulldown position #1
lat pulldown position #2Kim Demonstrating the Wide Grip Lat Pulldown

You can use different grips with lat pulldowns - wide, narrow, or under-hand to work different muscles.

lat pulldown with inside gripKim Demonstrating the Narrow Grip Lat Pulldown

More Lat Exercise Information

Alternating Hammer Curls

This exercise uses a neutral grip which puts less stress on your wrists than the bicep curl. Because of this grip, the forearms will get extra work in this exercise. 

Exercise Instructions:

  • Stand with your legs hip-width apart and hold the dumbbells down at your sides with your palms facing in. 

  • Keeping your elbows pressed lightly against your sides and stationary; bring one dumbbell up as high as possible without moving your elbows.

  • Lower the weight and repeat the exercise with the other arm. Try and do 2-3 sets of 10-12 reps with each arm.

hammer curls position #1
hammer curls position #2


  • You want to get into a rhythm doing hammer curls so that you start bringing one dumbbell up as the other is moving down. Be careful not to start "swinging" your body when you get into the up and down rhythm with the dumbbells,

  • Try and keep your elbows in one position for the entire exercise, your arms should be pressed in almost touching your sides.

  • Standing exercises like the alternate hammer curl put more emphasis on the core as stability in your midsection is an important part of using proper technique. By engaging your core muscles for this exercise you can continually add more strength and flatness in your core muscles.

More Hammer Curl Information

Tricep Kickbacks

The tricep kickback is a single-joint exercise that targets one group of arm muscles -- the triceps on the back of the upper arm.

The tricep kickback is one of the more popular exercises for flabby arms. It is an isolated exercise that targets one muscle group -- the triceps.

Exercise Instructions:.

  • Kneel on a bench supporting yourself with one hand and lean forward so that your body is extended forward parallel to the floor.

  • Bend your elbow and bring the dumbbell straight up until it is at chest level with your forearm pointing straight down. 

  • Squeeze your tricep muscle and slowly straighten your elbow without moving your upper arm. Return to you starting position. 

Try and do 2-3 sets of 10-12 reps on each side.

tricep kickback position #1
tricep kickback position #2
tricep kickback position #3


  • To get the most out of the tricep kickback, you need to let your arm do most of the work. You do this by keeping the upper arm completely still throughout the entire exercise. If you don't; your shoulders and back will assume most of the workload.

More Tricep Kickback Information

Other pages that might interest you.

I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.

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