1 Arm Tricep Dumbbell Extensions
Flabby Arm Exercises?

Unfortunately, there are no magic flabby arm exercises that can get rid of a lot of fat on your arms, but the best triceps exercises can help you to tone up your arms.

If you've read my page on how to get rid of flabby arms, then you understand that spot reduction is the #1 Exercise Myth.

Spot reduction is the thought that you can lose all the fat in an area of your body simply by doing exercises for that body part, but the body doesn't work like that.

Working your triceps is one way to start toning up flabby arms, and tricep exercises can definitely help you get ripped arms. But if you really want to get rid of flabby arms, you need to take a comprehensive approach to fitness and weight loss.

Alright, having said all that, you still need to do tricep exercises, and this page shows you a simple dumbbell exercise for the triceps.

Here's pictures of 1 arm tricep extensions on a bench.

Best Tricep Exercises: 1 Arm Tricep Extensions

Starting Position: Lie on a bench with one dumbbell in your hand. Use your opposite hand as a cue for the correct position for your shoulder and elbow.

Hold the dumbbell in your hand so that it is pointing towards the ceiling.

Form: Inhale as you lower the dumbbell towards the side of your head. Hold for a brief second and then exhale and return to the starting position.

best tricep exercisesbest tricep exercises

Personal Trainer Tips: In the beginning, your arm may feel wobbly. Your stability and coordination will improve with practice.

You can also do this exercise with 2 dumbbells at the same time, so also try tricep extensions with 2 arms.


With dumbbells you can isolate each arm and focus more on the triceps muscle. Choose a variety of exercises for your tricep workout, but make sure that you also include cardio, and overall total body weight training routine, and a fat burning nutrition plan if you want to really get rid of flabby arms.

Yours in Health,
Dr. Charles PT/PT

Return to the Main Tricep Exercise Page for More Flabby Arm Exercises

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