5 Exercises To Get Rid of Your Flabby Arms, According to Camila Cabello's Trainer

Tank top weather is just a few months away. Even if you have been avoiding the gym all winter, there is still time to get your arms shaped up in time for summer. "We all despise that stubborn back arm area of our grandmas that we used to play with," celebrity fitness trainer and health and wellness expert Jenna Willis, tells The Body Network. According to the Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, these 5 moves can help you go from flabby to fit fast. "You can add them into your routine, or use them as a routine on their own, guaranteed to target those arms so you can confidently rock your tank top!" she tells The Body Network. 

Do Three Sets of 15 Reps

Willis recommends repeating each exercise for three sets, 15 repetitions each, minus the Tricep Pulses, "repeat for 3 sets of 50 reps," she says. "Use a light weight so you can move through each rep, but heavy enough so the last 2 to 3 reps of each exercise feel challenging!"

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Bicep Curl to Overhead Press

• Start standing with feet shoulder-width apart, holding a dumbbell in each hand and palms facing forward
• Begin by performing a standard bicep curl (bend elbows and raise dumbbells towards shoulders, keeping upper arms stationary)
• Once dumbbells reach shoulder level, rotate palms to face forward, transitioning into overhead press movement
• Continue pressing dumbbells overhead until arms are fully extended. Avoid locking elbows at the top position, keeping tension on the muscles.
• Slowly lower dumbbells back to starting position by reversing movement, bringing them back to shoulder level with palms facing forward and then lowering back down to sides with palms facing body

Bent Over Hinge Pullback

• Stand with feet shoulder-width apart, holding a dumbbell in each hand. Grip dumbbells overhand but have palms facing each other.
• Hinge forward at hips while keeping back straight so torso is nearly parallel to ground, keeping slight bend in knees for stability
• Allow arms to hang straight down towards floor with elbows slightly bent
• Begin movement by retracting shoulder blades (pulling them back) and keeping upper arms close to sides
• While keeping elbows in fixed position, exhale and extend arms straight back behind, focusing on contracting triceps
• Slowly lower dumbbells back down to starting position while maintaining control over movement

Alternating Inner Bicep Curl to Front Overhead Press

• Stand with feet shoulder-width apart, holding dumbbell in each hand by sides with palms facing inward towards body in neutral grip position
• Begin by curling one dumbbell towards shoulder while keeping upper arm stationary
• Rotate palm inward so it faces shoulder at top of movement
• After completing bicep curl, instead of lowering dumbbell back to side, drive hand with palm still facing inward straight up to overhead press
• Lower dumbbell back to starting position in controlled manner
• Repeat same movement with other arm while maintaining smooth, controlled pace

Tricep Pulses

• Stand with feet shoulder-width apart and hold dumbbell in each hand
• Hinge forward at hips, keeping back flat and chest up until torso is almost parallel to ground
• With slight bend in elbows, lift dumbbells upward and behind by extending arms straight back. Keep upper arms close to sides throughout movement.
• Once arms are fully extended, initiate small, controlled pulses by moving dumbbells slowly up and closer together in short range of motion. Focus on squeezing triceps with each pulse (avoiding swinging, jerking motions, as movement should be isolated to triceps.)

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Bent over Curl to Kickback

• Stand with feet shoulder-width apart and hold dumbbell in each hand
• Hinge forward at hips, keeping back flat and chest up until torso is almost parallel to ground. Allow arms to hang straight down towards floor with palms facing body.
• Bend elbows and curl dumbbells towards shoulders, keeping upper arms close to sides. Squeeze biceps at top of movement.
• Straighten arms behind while keeping upper arms stationary. Palms should now be facing upwards towards ceiling.
• With arms fully extended behind, engage triceps and straighten elbows further, lifting dumbbells towards ceiling. Focus on squeezing triceps at top of movement.
• Return to starting position

💪🔥Body Booster: If you want to transform flabby arms, do exercises that target the biceps and triceps.