Shrink Upper Arm Fat With These Efficient Exercises

Tricep Rope Pull Downs

Sullivan notes this particular exercise is performed with a cable machine and the rope handle attachment. He suggests tricep rope pulldowns as an effective exercise to help you target your upper arms.

Completing 3 to 4 sets of 12 to 15 reps at least twice a week will help you create defined upper arms.

Dumbbell Lateral Raise

He explains you should feel this activating the deltoid shoulder muscle, saying, "This movement starts with holding dumbells by the hips and raising the hands to no higher than shoulder level with a slight bend in the elbows."

Start off by doing 15 reps before resting for 10 seconds and following that with another 5 reps. From there, Sullivan instructs, "Repeat the short reps and small rep set for 4 to 5 rounds to get more muscle fiber recruitment for the amazing rounded look."

Bicep Curl Machine

As for performing the bicep curl, "keep your elbows still by the ribs and curl the hands to the shoulders," Sullivan instructs. This exercise is another option that can be done twice a week.

Start off by doing 15 reps before resting for 10 seconds and following that with another 5 reps. From there, Sullivan instructs, "Repeat the short reps and small rep set for 4 to 5 rounds to get more muscle fiber recruitment for the amazing rounded look."

 This exercise is another option that can be done twice a week. You'll want to perform 3 to 4 sets of 15 reps in order to achieve defined arms.

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