You can reduce arm flab with only five simple exercises that target your arm muscles and a 30-minute daily cardio routine. Check it out!
The top reasons for working out seem to be evenly split between looking good and staying strong.
So if looking good is your goal, remember that one of the first muscle groups people notice is your forearms.
And as for strength, who doesn’t want to be the guy (or girl) who hasn’t met a pickle jar they can’t open with minimal effort using their bare hands?
If the rest of your body is well developed, but your forearms are not, you’ve still got a long way to go.
But take heart because the following forearm exercise guide will have you at the top of your forearm game in no time.
Reduce Arm Flab Without Any Equipment
There are awesome arm exercises you can do to reduce arm flab and increase strength in your arm muscles without any piece of gym equipment. So you can easily do these exercises in your bedroom if you want.
1. Fist Squeeze/Clench
Start with a simple, gear-free warm up to wake up your intended muscle group. You can work both arms at the same time. Here’s how to do it:
- Ball up your fists, then squeeze and hold for a count of 10, then release.
- Pause briefly and repeat for 8-12 reps.
For this move to be effective, really focus on maximizing the effort put into your squeeze. If you feel it, you know it’s working. If you’re slacking, it ain’t hacking.
2. Kneeling Forearm Stretch
This move not only works your forearms but the surrounding muscles as well. Here is how to stretch your forearms:
- Move to position yourself on your hands and knees with your palms and fingers facing back towards the rest of your body.
- Keeping your palms perfectly flat, lean back until you feel the stretch in your forearms, then stop.
- Hold for 20 to 30 seconds.
- Repeat 8-12 times.
3. Wrist Curl
Here is how to do a perfect curl:
- With your right forearm parallel to the floor, bend your wrist so it is “curled” upward.
- Make a fist with the hand you’re working and press downward on it with your other hand.
- Do three sets of 8-10 reps for each arm.
You can choose the level of difficulty of this exercise by adjusting the intensity you apply with your pressing hand.
Get Your Gear To Speed Up The Process
Of course, you can add more resistance and increase the difficulty of any exercise by adding extra weight. This is also the case if you want to reduce arm flab.
Here are two great arm exercises you can do with a pair of dumbbells and a thick rope:
1. Rope Pull-Up
Update your pull-up game by using a 3-foot rope thrown over a pull-up bar.
- Using a rope that is about 1 inch thick, grip securely and pull up.
- Hold and then lower. Repeat for 8-12 reps.
2. Dumbbell Curl
Grab your dumbbells and let’s remove that giggly fat around your arms. Here’s how to do dumbbell curls:
- Grab your dumbbells and position your arms at a 90º angle.
- Keep your elbows tucked near your body with your thumbs pointing upward.
- Slowly pull your thumbs in the direction of your arms, then return to starting position.
- Follow this move by pushing your thumbs away with your wrists bent slightly down.
- Work to keep your arms directly in front of your body, not moving to the right or left as you repeat these motions for 12 to 16 repetitions.
To score the maximum benefit from these moves, remember to maintain your focus as you work. Be conscious of each move and notice the way your forearm muscles and the rest of your body feels as you perform every rep of each exercise.
Stay motivated with a picture in your mind’s eye of what you want these moves to do for you and let that image last until it matches the one you see in your own mirror.
Keep at it, using these moves 3-5 times a week and you’ll be looking and feeling stronger and more confident in no time.