If you’re looking to strengthen and sculpt your arms without heading to the gym, these **7 easy exercises for flabby arms** are a great place to start. Designed to target both the **biceps and triceps** — the muscles responsible for arm definition — this home-friendly routine can help reduce flabbiness and improve tone over time.

Toning flabby arms doesn’t have to be complicated or expensive. With just a few minutes a day and some light weights, you can begin building stronger, more defined arms right at home.

Perform each exercise for **10–15 reps**. Rest for **60 seconds** between exercises. Complete the full circuit **2–3 times**, depending on your fitness level.

1. Standing Alternating Shoulder Press

  • Stand with a light dumbbell in each hand, hands at shoulder width, palms facing the sides of your head.
  • Slowly raise the dumbbell with your right hand toward the ceiling, until your arm is almost fully extended above your head.
  • Pause and then slowly lower the weight until it is back to shoulder height. Now lift the weight with your left hand.
  • Continue doing the exercise alternating arms.

2. Seated Scapular Plane Raises (“Scaptions”)

  • Sit in a chair with a light dumbbell in each hand, arms at your sides, palms facing inward.
  • Keeping your arms straight (elbows slightly bent), slowly raise the weights to the sides and a little forward until they are almost parallel (at a slightly elevated angle) with the floor.
  • You should be able to see your hands in your peripheral vision at all times.

Pro Athlete Tip: Place your arms in the ten and two o’clock position at the highest point of the movement.

3. Bent-Over Rear Delt Raise

  • Sit holding a light dumbbell in each hand, arms at your sides and palms facing inward.
  • Bend at the waist and lean forward as far as you comfortably can (at least 45 degrees). Keep your back flat.
  • Keeping your arms straight, raise them and bring them out slowly until they are parallel with the floor.
  • Pause and then slowly lower your arms.

Pro Athlete Tip: Keep your upper body still while lifting the weights. If you make a sharp upward movement you will create momentum and let your lower back do some of the effort instead of your shoulders.

4. Lying Triceps Extension (Skull Crushers)

  • Lie on the floor with your knees bent and feet flat on the floor. Hold a light dumbbell in each hand and extend your arms above your head.
  • Without moving your upper arms, bend your elbows and slowly lower the weights until they are level with your ears.
  • Pause and raise the weights again over your head, slowly straightening your elbows.

5. Seated Bicep Curls

  • Sit in a chair with a light dumbbell in each hand, arms at your sides, palms facing inward.
  • Keep your arms close to your sides, bend your elbows and slowly flex your arms, lifting the weights to shoulder height. Keep your palms facing inward throughout the exercise.
  • Pause briefly and then slowly lower your arms until they are fully extended.

6. Overhead Triceps Extension

  • Stand and lift a light weight above your head; Hold the dumbbell so that each palm presses the inside of the plate (the end of the dumbbell).
  • Without moving your upper arms, bend your elbows and lower the dumbbell behind your head as far as is comfortable.
  • Pause, then reverse the movement, straightening your elbows to raise the weight above your head again. Don’t move your upper arms.
  • When the dumbbell is once again directly overhead, you have completed one repetition.

Tip from a professional athlete: Keep your neck as upright as you can and don’t let your elbows go back when you lower the weight.

7. Wall Push-Ups with Dumbbells

  • Stand against a solid wall with a light dumbbell in each hand, palms facing forward and arms at your sides. Your back, glutes, back of your arms, and heels should be supported against the wall throughout the exercise.
  • Keeping your upper arms close to your body, bend both elbows and slowly flex your arms, lifting the weights until your palms are in front of your shoulders.
  • Hold the pose and then slowly lower the weights until your arms are extended.

Pro athlete tip: Resist the temptation to carry the weights until they touch your shoulders. You may think this will give you more benefit, but it actually puts less strain on your biceps.

 

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