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Getting rid of fat in the back and underneath the arm requires exercises that stimulate the muscles in the region. Strength training builds muscle and increases metabolism, which helps with fat loss. Exercises that target the rear, chest, triceps and shoulders can help increase lean muscle mass and give top of the body a more toned appearance. A combination of resistance exercises using for body weight and free weights will have you tshirt ready in a few short weeks. Lying Rows Lying rows work the rear, arms and core muscles. Lie together with your hips resting on top of a stability ball. The knees should be slightly bent together with your feet on the floor behind you. Hold a dumbbell in every hand with your arms extended straight toward the floor and palms facing inward. Squeeze your neck together while pulling the dumbbells back until your elbows are bent at 90 degrees. Slowly lower the dumbbells right down to the starting position. Repeat for 3 sets of 15 repetitions. Medicine Ball Pushups Medicine ball push ups concentrate on the chest muscles while engaging shoulders for stabilization. Begin in your knees with the medicine ball on the ground in front of you. Place both hands around the medicine ball with your arms extended straight so that they are perpendicular to the ground. The medication ball and your arms ought to be directly underneath your chest. Press up to the balls of your feet so that your body is in a pushup position. Slowly decrease your chest toward the floor while balancing around the medicine ball. Press your chest up and go back to the starting position. Repeat the movement for 3 sets of 15 repetitions. Lying Triceps Extensions Lying triceps extensions recruit the triceps and shoulder area. Lie on a flat bench having a dumbbell in each hand. Extend your arms straight using the dumbbells aligned with your shoulders and palms facing inward. Bend your elbows to 90 degrees while decreasing the dumbbells down toward your face. Your shoulders should remain stationary. Press the dumbbells up to your arms are straight, going back to the starting position. Repeat the exercise for 3 sets of 15 repetitions. Front Raises Front raises activate shoulders and core muscles. Stand together with your feet shoulder-width apart and arms at the sides. Hold a dumbbell in every hand. Lift your arms as much as shoulder-height with your palms facing down. Slowly decrease your arms down and go back to the starting position. Repeat for 3 sets of 15 repetitions.
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