How to Lose Your Baggy Arms

Having baggy arms can be an embarrassing problem that prevents some people from wearing sleeveless shirts or a swimsuit. If this is your case, lose your baggy arms by toning the muscles in your arms, including the biceps, triceps and brachialis, and losing any extra body fat. Unfortunately, you cannot choose where extra fat is stored in your body or simply lose fat in a specific spot. However, by losing fat everywhere, you will lose fat in your arms as well. Perform three sets of each arm exercise at least three times per week to see results.

Things You'll Need

  • Dumbbells
  • Preacher bench
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Instructions

    • 1

      Modify your diet to lose extra fat. Reduce your calorie intake by 500 calories each day to lose 1 pound every week. Skip junk food and soda. Focus on eating lean meat, vegetables and fruit.

    • 2

      Do cardio exercises such as jogging, bicycling or swimming for at least 30 to 60 minutes five days a week to lose extra fat in your body, or up to 300 minutes each week of moderate physical activity.

    • 3

      Do triceps kickbacks. Stand up with your feet together and a dumbbell in your left hand. Step forward with your right foot. Bend your knees slightly. Lean forward with your torso and place your right hand on your right thigh. Tighten your abs and keep your weight in your heels. Bend your left arm 90 degrees. Straighten your left elbow, lifting the dumbbell back. Bend your left arm 90 degrees. Repeat 15 times.

    • 4

      Perform the bench dip for your triceps. Place your hands on the front of a sturdy chair or bench with your fingers facing the wall in front of you. Bend your elbows 90 degrees. Walk forward with your feet until your knees are bent 90 degrees and your thighs are parallel with the floor. Your knees should be directly above your ankles. Straighten your arms, lifting your body upward. Do not use your legs to help with this movement. Bend your arms 90 degrees, lowering your body downward. Straighten your arms, lifting your body back upward to the starting position. Repeat 12 times.

    • 5

      Complete the curl for your biceps. Stand up with your feet hip-width apart. Hold a dumbbell in each hand with your arms down at your sides. Your palms should be facing you. Bend your left elbow, lifting the dumbbell to your shoulder. At the same time, turn the dumbbell so your palm faces your shoulders. Lower the dumbbell back down, returning the dumbbell to the starting position. Repeat 15 times with each arm.

    • 6

      Do the preacher curl for you brachialis. Sit on a preacher bench with a dumbbell in your left hand. Place the back of your left upper arm against the arm pad. Place your right forearm against the arm pad. Straighten your left arm. Your palm should face the wall in front of you. Bend your elbow and bring the dumbbell to your left shoulder. Lower the dumbbell back down. Repeat 12 times on each arm.

    • 7

      Stretch your biceps and brachialis. Stand with your back facing a table. Bring your arms behind you and place the top of your hands on the table. Bend your knees to lower your body downward until you feel a stretch in your biceps. Keep your back straight. Hold for 30 seconds.

    • 8

      Stretch your triceps. Stand up with your feet together. Lift your arms up into the air. Bend your left elbow and bring your left hand behind your back. Bend your right elbow and place your right hand on your left elbow. Gently push down on your right elbow until you feel a stretch in your triceps. Hold for 20 seconds. Repeat on the other arm.