Welcome to the Get Fit Guys' quick and dirty tips to slim down and shape up.

My name is Ben Greenfield, and I'm the Get Fit Guy.

Have you ever heard of Bye-bye arms?

That's when the flapping fat on the back of your arm keeps on waving, even after you've stopped.

My mom used to call her arms flopping fish,

and flabby arms are also known as lunch lady arms, quail flanks, and bingo wings. Thank you,

Urban Dictionary. But regardless of what we call them, the fat on the back of your arms can be

an annoying reason for avoiding t-shirts and tank tops. So in this episode, you'll

learn how to tone the back of your arms and discover the best arm toning workout. The muscles

on the back of your arms are called your triceps. And in anatomy, the technical term is actually

triceps break eye, which is the Latin word for three-headed muscle.

Though this seems to make your triceps sound like some kind of fairy tale monster,

the reason for this name is that the triceps are comprised of three different muscle bundles

on the outside, middle, and inside of the back of your arms.

Because the tricep has three different muscles, simply doing one exercise is typically not enough to tone the back of your arms. Because the tricep has three different muscles,

simply doing one exercise is typically not enough to tone the back of your arms.

Instead, you need to come at that three-headed monster from as many angles as possible,

using a variety of exercises and hand positions.

In the quick and dirty tips video, tone the back of your arms, which I'll link to

in the show notes. I demonstrate two exercises with a gym stick. I demonstrate the overhead tricep

extension and the narrow grip chest press, but there are many additional exercises that also work

well for the back of your arms, including

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