[Effie_drine]

You may know the back of your upper arm as the part that keeps on waving long after the rest of your arm has stopped. That's because this is an area where many women tend to store excess body fat. While you can't strictly spot reduce (though aerobic exercise will help by reducing overall body fat), you can tone and tighten this area, resulting in smaller, firmer-looking arms.

The upper arm consists of two major muscle groups -- the triceps and the biceps. The triceps run along the back of the arm from the shoulder to the elbow, and the biceps run from the front of the shoulder to the inside of the elbow. The triceps straighten or extend the arm and serve as pushing muscles (think grocery cart), while the biceps flex the arm and work as lifting muscles (think laundry basket).

Feminine, shapely arms that are also strong and functional are well within your reach. The following exercises will help you reshape your upper arms so they appear leaner and more toned. You'll also gain stronger, more resilient muscles that can easily tackle chores like rearranging furniture, washing windows, and even hanging wallpaper. In the meantime, you'll improve your volleyball serve (great for the beach), tennis game, and your chances of becoming MVP of the office softball team.

Triceps Dips

Sit on edge of chair with feet on the floor, knees bent. Place your hands close to your body with fingers wrapped around corners of chair, thumbs facing forward. Straighten arms and lift your buttocks up and in front of chair seat. Slowly bend your elbows as far as comfortably possible, allowing your hips to drop below the level of the chair seat. Straighten arms and lift hips back to seat level.

TIPS: Keep your elbows close to your body. Keep your buttocks close to the chair as you lower; do not push out and away from the chair. To intensify the exercise, straighten your legs by placing feet farther from the chair; to simplify, bring feet closer and bend your knees more.

Hammer curls
Pushdowns
Concentration curls

[Liftingchic]

hammer curls are the bomb nice read e

[wvpumpkin]

how do I do the other 3 exercises such as concentration cursl etc

[Effie_drine]

Concentration curls

Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly.

Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm.


Hammer curls

Position two dumbbells to sides, palms facing in, arms straight.

With elbows to the sides, raise one dumbbell until forearm is vertical and the thumb faces the shoulder. Lower to original position and repeat with alternative arm.


Pushdowns

Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet shoulder width apart and bend your knees slightly. Keep your elbows locked in close to your body and your wrists straight. Keep your WHOLE body steady, push the bar down as far as possible towards your legs, locking your arms and feeling the triceps full contract. Keep the upper arms close to the body. Return to the starting position using the same motion. Never move your elbows or torso! Stay standing straight up.

Good Luck!!!!

[MILF]

i hear ya, my arms always feel flabby and fat, i try to hide them, but i'm working at them... i do alot of pull downs