The Ultimate Review of Arm Exercises for Women, Part 6

exercises for flabby arms guide

Are you looking for the best exercise for flabby arms… Well, good luck!

I say good luck, because finding the best exercises can be harder than finding a needle in a haystack. Especially with all the differing opinions out there.

But I have some good news…

I’m willing to go through that big haystack no matter what it takes to find the best exercises for you.

So without further ado, here’s today’s review of the best exercise for flabby arms:

Wrist Curls



Here we have yet another exercise that gym bunnies do all the time. But for your purposes, it’s not a good choice. Wrist curls mainly target your wrist flexors. So unless you want strong forearms like Popeye, I don’t recommend doing this exercise.


  1. Sit with your forearms resting on a bench or your knees, and grasp a barbell with and underhand grip.
  2. Keep your abs slightly contracted at all times and maintain the natural curve in your back.
  3. Exhale, and raise the barbell.
  4. Inhale, and slowly lower the barbell to its starting position.

Most common mistakes

  1. Gripping the barbell too hard. This places a lot of strain on your wrists and can cause substantial pain.
  2. Not bringing the barbell all the way up and all the way down. This limited range of motion reduces the effectiveness of the exercise.
  3. Letting the elbows and wrists move around.
  4. Raising the barbell too high which brings the elbows up.

Sleeveless in 7 rating: 2/10

This exercise does not target the flabby, upper arm area. Unless you have weak wrists, you shouldn’t be doing this exercise.

Triceps Press-down With a Rope



This exercise isolates your triceps (the side and back of your upper arm). This type of press-down mainly targets the lateral head of the triceps. The lateral head is in between your shoulder and elbow on the outer side of your arm.


  1. Stand erect facing the machine and grasp the rope with an overhand grip, keeping your elbows tucked against your body.
  2. Maintain a forceful contraction in your abs and glutes.
  3. Exhale, and bring the rope down while keeping your elbows tucked in at all times.
  4. Inhale, loosen your abs and let the rope come up.

Most common mistakes

  1. Letting the chest cave in and the shoulders round forward which is horrible for your posture.
  2. Rocking back and forth to get the rope down. This places stress on your lower back and over time can cause injury.
  3. Letting the body’s weight shift from the heel of the foot to the ball of the foot. This makes your position, posture and balance more unstable.
  4. Letting the neck tilt downwards which is horrible for your posture.
  5. Not keeping the elbows frozen in place at all times. This transfers the load to other muscles other than the triceps.
  6. Not bringing the rope all the way down and all the way up. This limited range of motion reduces the effectiveness of the exercise.

Sleeveless in 7 rating: 8.5/10

All around, this is a great exercise. It does a great job at isolating the lateral head of the triceps (the side of your arm). However, it’s very hard to use heavy weights without having your form deviate. So for the best results, you really have to tighten your core and focus on good form.

So what’s the best exercise for flabby arms? If you’ve been following my massive review, you should have a better idea of what the answer to this question is. Until next time!

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{ 6 comments… read them below or add one }

John A

Hey pleasant Information. It is much useful Later you Think about it. Increasingly useful. Aloha.


Sleeveless in 7!

Hi John,

I’m glad you find the information useful!

Warmest Regards,
Katherine Crawford



Hi, I am 58 and trying to tone up my arms and upper back. I am getting married in May and my dress or should I say I don’t look very good in it. It is strapless and I have back fat hanging over the back and my arms afr very flappy. My question is. I have 4 # wt and they are even hard for me to lift. You have said to use heavyer wt, but I don;t think that I can. What should I do? Thanks


Sleeveless in 7!

Hi Patty,

Don’t worry about how “heavy” a weight is because it’s relative to each individual’s strength. Instead, use a weight that’s challenging towards the 10th repetition. If you are just starting out, use a weight that’s challenging towards the 15th repetition.

Warmest regards,
Katherine Crawford


connie cogar

Hello, I’d like to download your info which I think sounds great, but will it help my problem which is I am not at all overweight. I am 63 yrs old and just have become flabby in the arms. Not only my upper arms but my forearms look terrible with loose skin hanging. Can your exercises CORRECT at least my forearm problem??? Thanks for any reply. Connie


Sleeveless in 7!

Hi Connie,

If you are not overweight, then exercise that directly tones all the muscles in your arms – including forearms – will make a difference here. It will tighten the underlying muscle and by extension, the overlying skin.

Warm regards,
Katherine Crawford


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