The Dreaded Upper-arm Jiggle

647 Words3 Pages
The back of the upper arms is a common female problem area, especially after menopause or if you lead an inactive lifestyle. (See References 1, p. 112) Weight gain can result in that dreaded underarm jiggle that has you wearing long-sleeved shirts all year round. By exercising your triceps -- the three-headed muscle that takes up two-thirds of your upper arm -- you can firm and define this area so you can comfortably sport sleeveless shirts during the hot summers.
Exercises With Free Weights

You can work your triceps with a barbell or dumbbells. The latter might be more convenient, since it allows you to work one arm at a time. Exercises can include triceps extensions and kickbacks. These require you to extend and bend your elbows to target the backs of your upper arms. You can do this while standing or sitting with a dumbbell in your hand while your arm is extended overhead; you can bend forward from your waist and press the dumbbell back; or you can lie face up on a bench with your arms extended up, bending your elbows and bringing the weight toward your forehead before pressing it up. (See References 2, p. 111)
Exercises With Machines

The triceps machine and high-cable pulley station should become your best friends in the gym. Triceps machines require you to bend and extend your elbows by pressing and raising levers against the selected resistance. A high-cable pulley with a handle bar or rope attachment can also work your triceps. While in a split stance you bend
Get Access