5 Quick Exercises to Fight Arm Flab

Workout by Bob Harper, trainer on TV's The Biggest Loser and creator of the Bob Harper Inside Out Method: Body Rev/Cardio Conditioning DVD

So long, jiggly arms! These moves use your upper body to stoke your calorie burn so you can rock a little black dress all season long.

What you'll need: a pair of 3- to 5-pound dumbbells
This workout is a circuit; perform the first set of each move, then complete the remaining moves before doing the second set. VIDEO: Watch This Workout

Weighted Jump Rope
Targets: Arms, abs, butt, and legs

• Stand with feet hip-width apart, a dumbbell in each hand.

• Bend elbows by ribs about 90 degrees so that forearms point out to sides, palms facing forward.
• Jump up and down a few inches off floor, drawing small circles with dumbbells as if twirling a jump rope.
• Do 2 sets of 16 jumps

Dead-Lift Row 

Targets: Back, biceps, abs, butt, and hamstrings

• Stand with feet wider than shoulder-width apart,knees slightly bent, holding a single dumbbell with both hands in front of hips, palms in.

• Keeping back flat, hinge forward from hips to lower dumbbell toward floor.

Pass Under
Targets: Arms, butt, and legs

• Stand with feet hip-width apart, a dumbbell in right hand, arms by sides.

• Lunge forward with right leg, bending both knees 90 degrees, and pass dumbbell under right thigh from right hand to left hand.

• Return to start, then quickly lunge forward with left leg, passing dumbbell under left thigh from left hand to right hand, to complete 1 rep.

• Do 2 sets of 16 reps.

Suitcase Swing 

Targets: Shoulders, abs, butt, and legs

• Stand with feet hip-width apart, arms by sides, holding a dumbbell in right hand.

• Lower into a squat.

Overhead Press Pulse 

Targets: Shoulders and upper back

• Stand with feet hip-width apart, holding a dumbbell in each hand, with elbows bent 90 degrees out at shoulder level, palms facing forward (like a goalpost).