Toned triceps and biceps help prevent upper arm jiggle.
Though men are not immune, women are particularly prone to flabby upper arms. "Women from all walks of life struggle to avoid the dreaded flabby jiggly arms," says exercise physiologist John Porcari, Ph.D., of the University of Wisconsin. However, you shouldn't fall prey to the misconception you can spot-reduce fat from your upper arms. To get rid of upper arm jiggle, you need to combine fat-burning cardiovascular exercise with specific arm-building workouts to tighten up and tone your upper arms.
Burning the Fat Off
Cardiovascular exercise is sustained activity that elevates your heart and breathing rates, and burns fat for energy. There are a number of activities to choose from. For example, do a 20- to 30-minute run on a treadmill or stationary bike, stair climber, elliptical machine or rowing machine. The elliptical machine may be particularly helpful as you tone your arms by pushing and pulling the handles while burning calories and fat. The rowing machine also works your arms as you burn fat. Other exercises that engage your arm muscles as you burn fat include jumping rope and swimming. Alternatively, you may prefer racquet sports such as tennis or badminton.
Don't Neglect Your Upper Body
Pushing exercises for your chest and shoulders also target your triceps that are located at the back of your upper arms. This part of your upper arm is particularly susceptible to excess jiggle. Working your triceps muscles may not help you lose fat, but will tighten and tone your upper arms. Do two to three sets of the seated chest press and seated shoulder press. Use a weight that allows you to perform 12 to 15 repetitions. The last couple of reps should require some effort. Triceps dips also target your chest, shoulders and triceps. However, they are difficult to perform. Do assisted dips on a dipping machine, or using a dip bar, place your feet on a bench, and push off with your legs to assist you. Do two sets of 10 to 12 reps.
Going With the ACE
Triangle pushups engage the most muscle fibers in the triceps, according to the American Council on Exercise. Triangle pushups differ from standard pushups in that you place your hands close together -- approximately 4 to 6 inches apart -- with your forefingers and thumbs forming a triangle. Do two or three sets of 10 to 15 reps. Keep your knees on the floor to assist you if you find the exercise difficult.
Narrowing Your Focus
Dumbbell kickbacks are the second most effective triceps exercise, according to ACE. To perform the exercise, grasp a dumbbell with your palm facing inward. Hinge forward from your hips, keep your back flat and place your free hand on a bench. Row the dumbbell up to your waist with your elbow pointing at the ceiling. Keeping your elbow high, kick the dumbbell backward until your arm is straight. You should feel your triceps contract. Use a weight that permits you to do 12 to 15 reps on each arm. Do two or three sets. This exercise allows you to focus on each arm independently.
Don't Neglect Your Biceps
To ensure the whole of your upper arms are balanced and toned and less inclined to jiggle, include a biceps routine in your workout. Do seated dumbbell curls. Sit on the end of a bench and grasp a pair of dumbbells with your arms hanging straight down and palms facing inward. With your upper arms stationary, curl the dumbbells upward while twisting your wrists so your palms face your shoulders at the top of the movement. Lower the dumbbells and repeat. Do two sets of 12 to 15 reps.