Flaccid arms, commonly referred to as “bat wings,” can be a source of insecurity for many individuals. However, with the right exercises and consistency, you can tone and strengthen your arms, improving their appearance and boosting your confidence.
In this article, we will explore non-generic exercises that target the specific muscles in your arms, helping you achieve toned and sculpted arms.
Here are the best exercises to tone flaccid arms.
PUSH-UPS
- Stand on the floor in a flexing position, place yourself on the tips of your feet and your body should be aligned with your head, with your hands under your shoulders. Next, bend your elbows down close to the ground, before bending them back at 90 degrees, in the lower position.
- Remember that your body should always remain straight and that, when pressed upwards, your arms should be fully stretched out.
TRICEPS PUSH-UPS
- First you have to slide the buttocks out of the front of the bench while stretching your legs in front of the body and your arms should be straight. Then hold the bench with your hands shoulder-width apart.
- Next, lower your body and bend your elbows at a 90-degree angle, keeping your back close to the bench. And then, when your body touches the ground, straighten your arms and return to the primary position. And remember to keep your shoulders down at all times.
DUMBBELL LIFT ON BENCH
- Put your left knee and left palm on a bench. Take a dumbbell with your right arm and stretch your arm completely. The body must be straight.
- Then, raise the dumbbell to a 90-degree angle with your arm. Return to the starting position. Do 10 repetitions and then switch sides.
TRICEPS EXTENSION WITH DUMBBELL
- You should first stand up holding a dumbbell in each hand and then keep your feet shoulder-width apart. Next, you have to raise the dumbbells above your head until both arms are fully extended.
- It is important that the palms of the hands are oriented upwards and, at this point, you should feel the resistance. Remember that this is your starting position.
- Then the next step is to lower the dumbbells in a semicircular motion behind your head until your forearms touch your biceps and then you must keep the upper part of your arms close to your head, with your elbows tucked in and perpendicular to the ground.
- So, while doing this exercise, remember to move only your forearms and keep your upper arm static and inhale at this point. Next, you should use the triceps to lift the dumbbell and return to the starting position and exhale.
TRICEPS KICK WITH DUMBBELLS
- First bend your knees slightly, palms down and holding a dumbbell with each hand and then bend your waist to tilt your body forward but keep your back straight.
- Then, without moving the forearms, bring the dumbbells back trying to keep the arms straight when performing the movement.
