Friday, August 3, 2012

Getting Rid of the Dreaded Arm Jiggle

Women know about this all too well. We put on weight, and we get the jiggle. We lose a lot of weight and we get the jiggle. It's like we can't win. Well, all hope is not lost. There are exercises you can do to get rid of that arm jiggle.

Dumbbells and machines are great, but I am a much bigger fan of exercises you can do without equipment. Why? Because you can do them wherever whenever. So I will list both exercises you can do with dumbbells and those you can do without so you have options. Here are a few "arm jiggle" exercises you can incorporate into your routine:

Triceps overhead extensions:
All you need is a dumbbell (something you can feel when you lift). Stand up straight and hold the bar of the dumbbell over your head with both hands like in the picture below. Keeping you upper arms (underarms to elbows) straight and squeezed in towards your ears, bend your lower arms (elbows to wrists) down behind you towards your shoulder blades. Lift back up. Continue this up and down motion and you should feel it in your triceps.

Tricep dips:
All you need here is a chair or some sort of elevated surface you can balance on. Sit on the chair with your palms on the seat on either side of your thighs. Your fingers should be facing forward. Extend your feet far in front of you still on the floor. Shift your bum out of the chair and lower in front of the seat like in the picture below. So now, your arms are holding you up. Lower down using the strength in your arms and raise back up, almost like you are doing a pushup but on the other side of your body. To make it harder straighten your legs out or lift one leg at a time as you do this.

Tricep row: 
Bend forward, but keep your back straight with your arms extended beside you holding dumbbells. Lift your arms behind you while managing to keep them straight from shoulder to elbow. You should also be using your upper back to push your two upper arms towards each other, but try to keep your shoulders down and your abs tight. Take a look at the image below as a reference.

Oh, the pushup. It just seems like it comes up all the time, right? Well, it is good for your arms as well. In fact, it does work on a ton of muscles in your upper arms, back and shoulders, so you should definitely try it. Check out my post on how to do a proper pushup here: Proper Pushup Form.

There are so many more exercises, but start with these for now to build those beautifully cut arms.

Cheers Eights & Weights!

Photo credit:,,

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