When embarking on a weight loss journey, many individuals tend to focus on specific areas such as the abdomen, thighs, and arms. In a recent Instagram video, fitness expert Patrick Hong discussed effective methods for toning the arms. He highlighted a particular exercise essential for eliminating flabby arms. Let us explore this exercise and its execution.

How to get rid of flabby arms?

According to the fitness coach, the key exercise for addressing flabby arms is the dumbbell bicep curl with a twist. The video commences with Patrick providing guidance on performing the exercise and its variations. He recommends starting with light dumbbells, approximately 7-10 pounds, and emphasizes the importance of maintaining proper form: “Keep your elbows fixed at your sides and execute the movement slowly (3 seconds up and 3 seconds down).”

“As you advance, consider increasing the weight to further challenge your muscles. You should experience a burning sensation. For added variety, you may also incorporate hammer curls, utilizing the 21's Strategy—7 repetitions for the lower half, 7 for the upper half, followed by 7 full-range curls, totaling 21. Pair this with tricep dips or extensions to effectively tone the back of your arms, and you will soon bid farewell to that excess flab,” he advised.

How to do 21’s for bigger biceps?

The coach also provided insights on executing the 21's Strategy correctly to maximize effectiveness and ensure you feel the burn. “If you have attempted 21’s for biceps without feeling the burn, it is likely that you did them incorrectly,” he noted. Here’s the proper method:

The Breakdown

21 reps total > 3 phases > No ego lifting

• First 7 reps – Lower half of the curl (from the bottom to halfway)
• Next 7 reps – Upper half of the curl (from halfway to the top)
• Final 7 reps – Full range of motion (all the way up and down)

Tips to keep in mind:

• Maintain control; avoid swinging the weight.
• Keep your elbows locked to prevent shoulder cheating.
• Select a lighter weight than your usual curl to avoid quick fatigue.
• Incorporate this exercise 1-2 times a week, particularly if you are working out at home.

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