Getting rid of excess back arm flab does not mean you need to bulk up. The extra fatty tissue in the back of your arms is the result of consuming too many calories and not burning enough calories through physical activity. Everyone stores fatty tissue in different areas of the body, such as the hips, butt, stomach or back of the arms. Focusing on using your arms in your daily workout routine can help reduce the fat without gaining mass.
Lose Overall Body Fat
The most productive way to lose the fat on the back of your arms is to reduce your overall body fat. Determine your body mass index, also called your BMI, using a BMI calculator. Your BMI is a number calculated to help indicate your body fat percentage. For example, according to the Centers for Disease Control and Prevention, a person with a height of 5 feet, 9 inches should weigh between 125 pounds and 168 pounds. Losing overall body fat requires that you burn more calories daily through physical activity or by reducing the number of calories you consume daily.
Firm the Muscles
Using a minimal amount of weight, implement a routine two to three times a week that focuses on toning your triceps. Simple exercises will engage your triceps, causing them to build muscle mass without bulking up. The key is to do as many repetitions in 60 to 90 seconds as possible without heavy weights. This combined with losing body fat will cause the back of your arms to lose the flab and firm up.
Low-Weight Arm Exercises
Begin your routine by getting in a plank position. Your legs need to be fully extended and your upper body supported by your forearms. Switch your forearms with your hands, which will place you in a traditional pushup position. Continue to switch between your hands and forearms for up to 60 seconds. Another exercise to help strengthen your triceps is to turn your body in a 360-degree circle while in a pushup position. Get in the pushup position and use your hands to walk your body in a full circle. Change directions to ensure you're working both arms the same amount.
Participate in Aerobic Exercises that Use the Arms
The U.S. Department of Health and Human Services states that you should participate in aerobic activity for a minimum of 150 minutes weekly. This will help you burn more calories and engage your triceps. Good aerobic exercises that work the back of your arms and provide a cardiovascular workout include rowing, jumping rope and the use of an elliptical machine.