Many women complain of upper arm jiggle but do not know how to firm up this area.  There are a number of targeted exercises which you can perform which will help to firm up the muscles in the area, thus tightening up the region.  Here is a regimen which uses a combination of equipment, so if you do not have access to weights, simply perform the exercises which use only your body weight as resistance.  This regimen is also designed to be performed in supersets, so you will do one set of an exercise, then move immediately to the next exercise, then the next until a complete superset is performed.  Once a superset is completed, rest for 30 seconds, then start your next superset.  If you perform this routine one to two days per week, you should see some improvement in your arms after a few weeks.

SUPERSET #1 (Perform 4 complete supersets)

OVERHEAD TRICEP PRESS – This can be performed with a dumbbell or kettlebell.  You will hold a dumbbell in both hands with elbows bent so that the weight drops behind your head.  Make sure to keep your elbows as close as possible so that they are near your head during the movement.  Press weight overhead so that it is directly over your head with elbows extended (but don’t lock them out!).  Return to start.  Repeat for 12 to 15 repetitions.

CABLE TRICEP PUSHDOWNS – Stand at a cable station with a high pulley and attach a straight bar.  Place hands so that palms are face down and pressing on bar, elbows bent at 90 degrees.  Push bar down until elbows are extended, then return to start.  Repeat for 15 repetitions.

SKULLCRUSHERS WITH EZ CURL BAR – Lie face up on bench, holding EZ curl bar with hands slightly closer than shoulder width apart.  Bar should be held directly above you at chest level with elbows extended.  Lower bar by bending elbows until hands touch your forehead, then extend elbows.  Repeat for 15 repetitions.

BENCH DIPS – Place heels of hands on bench with body facing away, elbows close to body and extended, and feet in front of you about shoulder width apart.  Bend elbows to 90 degrees as you flex at the hips and sink down almost like you are sitting.  Extend elbows and hips back to starting position using only your arms to propel you up (no help from your legs!).  Repeat for 15 repetitions.

SUPERSET #2 (Perform 4 complete supersets)

CABLE TRICEP ROPE PRESSES – Stand at a cable station with a high pulley and attach a rope handle.  Grasp ends of rope with palms facing each other and elbows bent at 90 degrees.  Pull rope down and turn palms down while slightly pulling ends of rope out as elbows are extended.  Return to start.  Repeat for 15 repetitions.

DUMBBELL TRICEP KICKBACKS – Hold dumbbell in one hand with palm facing body elbow bent at 90 degrees.  Bend forward slightly at hip, holding onto incline bench for support with other hand.  Keeping elbow close to body, extend elbow so that dumbbell is now behind you.  Return to start.  Repeat for 20 repetitions.

CABLE TRICEP REVERSE GRIP PUSHDOWNS – Stand at a cable station with a high pulley and attach a straight bar.  Place hands so that palms are face up and  elbows bent at 90 degrees.  Pull bar down until elbows are extended, then return to start.  Repeat for 15 repetitions.