How to Get Rid of Flabby Arms and Back Fat

  • By Leila Harper Updated On November 20, 2017
  • For Active.com

Rest

Many people aren't aware that sleep helps get strong. Sleep helps you recover from daily stress such as mental, emotional, environmental and physical.

Sample Workout

Try this workout to help you sculpt your arms and back.

Exercise Sets Reps
Pull Up 2 to 3 10 to 15
Bent-Over Row 2 to 3 15 to 20
Wood Chop High to Low 2 to 3 15 to 20
Side Plank With Reverse Delt Fly 2 to 3 10 to 12
Opposite Arm and Leg Plank 2 to 3 5 Each Side (10 Total)

How to Do a Pull Up

A pull up is a very challenging exercise. If you're new to pull ups, try using an assisted band to help you achieve a pull up.

  1. Grab hold of the bar and let your body hang. Make sure your hands are a little wider than your shoulders.
  2. Engage your core and begin to pull yourself up toward the bar.
  3. Once your chin is above the bar, hold for 1 to 2 counts and slowly lower down.
  4. As you lower, don't extend your arms completely. This will keep your body engaged.

More: Exercises to Help You Do a Pull Up

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About the Author

Leila Harper

Leila holds a B.S. in Public Health, is a certified ACE personal trainer and C.H.E.K. exercise coach. She continues to further her studies with the C.H.E.K institute as well as her nutritional knowledge with various holistic nutritional programs. Harper helps clients from many walks of life achieve healthier lifestyles through exercise and nutrition programs.
Leila holds a B.S. in Public Health, is a certified ACE personal trainer and C.H.E.K. exercise coach. She continues to further her studies with the C.H.E.K institute as well as her nutritional knowledge with various holistic nutritional programs. Harper helps clients from many walks of life achieve healthier lifestyles through exercise and nutrition programs.

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