Arm Fat Exercises

By | April 30, 2016

Arm Fat Exercises

Arm fat exercises, along with belly fat exercises are among the most commonly searched for fitness terms on the internet. As we get older, or just generally put on weight, we tend to find weight tends to collect on the underside of our arms. During the winter people tend not to care as much, but as summer approaches, panic sets in as people want to get ‘beach ready’ etc. ‘Spot’ reducing, or reducing fat in very specific areas is of course not how weight loss works, not least because of the interconnectedness of our bodies. That said however, start a regular and committed program of exercise (including arm fat exercises and belly fat exercises) and you WILL gradually reduce as your body seeks to become efficient enough to perform the exercises better!

Arm Fat Exercises

Walter Camp’s Daily Dozen exercise program works the entire body, and can work the areas around the under arms and back where fat can collect. To understand how the exercise works, you first need to know a little about human anatomy.

Muscles Needed for Arm Fat Exercises

The deltoid muscle – The muscle that forms the round part of your shoulder. Due to its location, this is the muscle that allows the arm to rotate freely and help with the lifting of heavy objects. After all, all of the bicep strength in the world is not going to help you if the muscles connecting your arm to your body are weak!

The trapezius muscle – Moving across from the shoulder, you will find the trapezius. This covers the upper back and the base of the neck and is a common area to hold tension if you are tired, stressed, or if your body is even slightly out of alignment. Looking after this area will reap HUGE dividends to your general well-being.

The triceps – The muscles running the length of the back of the arm. The tricep muscle makes up around two thirds of your arms – so again, forget about huge biceps! The tricep muscle extends the elbow / straightens the arm, so it is a vitally important muscle. It also assists the back muscles in bringing the arm down to the side.

These muscles, besides being physically connected, have something in common: they are all involved in the working of other muscles. Now of course that is true of ALL muscles, but these muscles in particular work other muscles but are NOT generally trained specifically themselves. To return to the original purpose of Walter Camp’s Daily Dozen, it was to improve areas that were not suitably exercised simply through day to day life. The reason these areas are common injury spots is for just this reason: we don’t tend to use them until we need them, but when we DO need them we overload them by putting them under incredible strain.

The Curl Exercise for Shoulders, Chest, Arms and Back

What can we do about it? The ‘Curl’ exercise, the eighth exercise in Walter Camps’ Daily Dozen works all of these areas – and now that you know which muscles are being worked, you can better feel them being worked as you do it.

Walter Camp Daily Dozen Arm Fat Exercises

There are several parts to the Curl exercise, but for the purposes of this article we’re just going to focus on the arm curl and push back.

From Walter Camp’s Daily Dozen by Richie Neville: 

This is one of the stranger exercises in the Daily Dozen, and one you probably won’t have seen anywhere else. The first thing to do is get into the cross position again, only this time as well as raising the arms, you’re going to step out on the right leg so your feet are around shoulder-width apart (or wider if that feels more comfortable).

To the count of 1, 2, 3, 4:

“[A]t the same time inhaling slowly, the fists and lower arms are bent down from the elbows, which are kept pressed back, and the fists are slowly curled up into the armpits. This position should be reached at “Three,” when the head and shoulders should be forced back rather strongly, reaching the limit of motion at “Four.”

In the “Curl” position the head and shoulders should be thrown well back and the fists should go well up into the armpits. Keep the elbows back so that the entire thorax is lifted forward and up; and at the same time take a deep inhalation.”

Now, for all I say you won’t have seen this exercise before, once you’re doing it I bet you recognize the feeling. It should feel like one of those natural stretches we do when we’re tired (you know like stretching your arms or wiggling your fingers).

The basics:

Arms out, feet apart, make light fists.

Bend arms at the elbow and curl the fists into the armpits – yes, you will be doing a bit of a gorilla impression!

Drop the head back and push the shoulders and elbows back…

*Note on safety: Don’t FORCE anything back, strongly or otherwise, just let it go as far as it will go!

The full e-book is available to purchase as a pdf here, a kindle book here, and for the Nook here.

Power Curl

Really, this is a POWER curl, with added stretch. In the e-book you will note this is described as a ‘thorax’ (chest) exercise, but have a go for yourself and see if you can check off all of the ‘hit’ points:

  • The ‘nip’ between the shoulders as you push back
  • The stretch across the chest
  • Forearm stretch
  • The stretch at the back of the arms
  • The rotation of the shoulder muscle

This exercise, without the pushing back, can be done with light weights. This is often called the ‘monkey arms’ exercise and is included in sculpting routines to help with underarm fat.

Arm Fat Exercises

If you want the pedigree for this exercise – here is that same exercise from the Thomas Inch Perfect System from one hundred years ago!

Thomas Inch Arm Exercise

I know how tempting it is to try weights for the fast track – but try weight-free for a week or so and concentrate on mental weight! Flex your muscles, feel the LIGHT strain as you gently pull and strengthen your muscles NATURALLY.  Add some arm fat exercises to your routine today and be t-shirt ready all year round!

Look fit be feeling great!

Richie Neville.

Author: Richie Neville

My name is Richie Neville and I am not now, nor have I ever been, a professional athlete. I do not approach my fitness training as one who has ever had the external support of coaches, nutritionists, therapists and trainers. I am just a normal guy who wants to stay as fit as I can for as long as I can. None of the exercises I promote are 'insane' or 'x' rated. Join me at Internal Force Fitness to find out more.

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