11 Best Home Exercises To Get Rid Of Flabby Arms

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3. Tricep Kickbacks

Tricep kickbacks exercise for flabby arms
Image: Shutterstock

Tricep kickbacks require two light dumbbells. If you don’t have any at home, you can do the dumbbell exercises using one-liter water bottles.

Steps
  1. Hold a dumbbell in each hand.
  2. While you are standing, bend your knees slightly, keeping your back straight, and bend forward slightly. Your body should be almost parallel to the floor. Keep your head up and your arms close to your sides such that there is a 90-degree angle between your forearm and upper arm.
  3. Keep your shoulders locked to your sides while extending your arms back. Focus on the contraction of your triceps only.
  4. Hold for two seconds and lower your arms to the starting position. Avoid swinging your arms.
  5. Repeat.

Potential Risks

Maintain a neutral spine and avoid swinging the weights while performing this exercise for flabby arms. Ensure your movements are slow and controlled. Doing so will help prevent injuries.

Variations

  • Beginner: Use lighter weights or resistance bands.
  • Intermediate/Advanced: Use heavier weights or increase the number of reps.

4. Tricep Extensions

Tricep extensions exercise for flabby arms
Image: Shutterstock

Tricep extension is an amazing exercise for triceps and helps to make the triceps stronger and more toned. It requires a pair of dumbbells.

Steps
  1. Stand with your feet shoulder-width apart.
  2. Hold a dumbbell with both hands, with the thumbs wrapped around it for better grip. The dumbbell should be held behind your head, and your palms must face the ceiling.
  3. Your upper arms should be close to your head. The elbows should be close to your eyes and perpendicular to the floor.
  4. Lower your upper arms until the weight is touching the upper part of your back. Don’t move your elbows. Keep them locked close to your ears.
  5. Use your triceps to raise the dumbbell up with your arms fully extended over your head. Exhale as you do this.

Potential Risks

If you have shoulder problems, avoid doing this exercise. Also, be cautious with the overhead movement to prevent any injury.

Variations

  • Beginner: Use lighter weights.
  • Intermediate/Advanced: Increase weights or the number of reps.
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