How to Get Rid of Flabby Arms: Tone & Tighten Your Arms with COBA Board

If you’ve ever wondered how to get rid of flabby arms, you’re definitely not alone. It’s something a lot of us struggle with, especially as we get older or if our fitness routine has slipped a bit. But here’s the good news: there’s a simple and effective way to tone up those arms, and it’s called the COBA Board. Now, I know what you might be thinking—just another piece of exercise equipment, right? But trust me, this one’s different. 

In this article, we’ll explore the various exercises that’ll get rid of flabby arms, uncover the causes of flabby arms, and how to reduce arm fat. So, if you’re ready to wave goodbye to flabby arms, let’s dive into how the COBA Board can help you achieve the toned, strong arms you’ve been dreaming of.

Get Rid of Flabby Arms with COBA Board PLUS

The COBA Board is designed specifically to target those tricky areas like the triceps, where most of the flab tends to hang out. With just a few minutes of focused exercises on this board each day, you can start seeing real changes in your arms. Plus, it’s not just about getting rid of the flab; it’s about building strength and confidence too.

The best part is, the COBA Board is a total body workout machine. Checkout our Workouts On-Demand to see how you can really sculpt and tone your body from head to toe.

Arm Exercises with COBA Board PLUS

1. Kneeling Cable Curl

Description: The Kneeling Cable Curl is an effective exercise for isolating and strengthening the biceps using resistance from the cable attachment.

Instructions:

1. Attach the resistance band to a low anchor point on the COBA Board.
2. Kneel on the board with your back straight, facing the anchor point.
3. Hold the handles with an underhand grip (palms facing up).
4. Start with your arms fully extended and slowly curl the handles towards your shoulders, keeping your elbows close to your torso.
5. Squeeze the biceps at the top of the movement, then slowly lower back to the starting position.

Muscles Targeted:

• Biceps Brachii
• Brachialis
• Forearms

2. Kneeling Upright Row

Description: The Kneeling Upright Row targets the shoulders and upper back, helping to build strength and stability in these areas.

Instructions:

1. Attach the resistance band to a low anchor point.
2. Kneel on the board with your back straight, holding the handles with an overhand grip (palms facing down).
3. Start with your arms extended down in front of you.
4. Pull the handles upward towards your chin, leading with your elbows and keeping them higher than your wrists.
5. Pause at the top, then slowly lower the handles back to the starting position.

Muscles Targeted:

• Deltoids (anterior and lateral)
• Trapezius
• Biceps

3. Seated Overhead Tricep Extension

 

Description: The Seated Overhead Tricep Extension is a focused exercise for building and toning the triceps, especially the long head.

Instructions:

1. Sit on the COBA Board with your back straight.
2. Hold a handle in each hand with an overhand grip, bringing the handles behind your head.
3. Extend your arms upward, keeping your elbows close to your head.
4. Slowly lower the handles back behind your head, keeping your upper arms stationary.

Muscles Targeted:

• Triceps Brachii (especially the long head)

4. Seated Single Arm Shoulder Press

Description: This exercise targets the shoulders and engages the core for stability, helping to build unilateral strength.

Instructions:

1. Sit on the COBA Board with your back straight and feet flat on the ground.
2. Hold one handle at shoulder height with an overhand grip.
3. Press the handle upward until your arm is fully extended.
4. Slowly lower the handle back to the starting position.
5. Repeat on the other arm.

Muscles Targeted:

• Deltoids (mainly anterior and lateral)
• Triceps Brachii
• Core (for stability)

5. Single Arm Bend Over Row

Description: This exercise targets the back muscles, particularly the lats, and also engages the biceps.

Instructions:

1. Stand next to the COBA Board with one foot on the board and the other slightly back.
2. Hold one handle in the opposite hand with an overhand grip.
3. Bend forward at the hips, keeping your back straight.
4. Pull the handle towards your torso, leading with your elbow.
5. Squeeze your shoulder blade at the top, then slowly lower the handle back down.

Muscles Targeted:

• Latissimus Dorsi
• Rhomboids
• Trapezius
• Biceps Brachii

6. Skull Crushers

Description: Skull Crushers are a classic triceps exercise that effectively isolates and strengthens the triceps.

Instructions:

1. Lie flat on the COBA Board with your back supported.
2. Hold the handles with an overhand grip, extending your arms straight above your chest.
3. Keeping your upper arms stationary, lower the handles towards your forehead by bending at the elbows.
4. Extend your arms back to the starting position.

Muscles Targeted:

• Triceps Brachii

7. Standing Hammer Head Curl

Description: The Standing Hammer Head Curl targets the brachialis and brachioradialis muscles, providing a different angle to work the biceps.

Instructions:

1. Stand on the COBA Board with feet shoulder-width apart.
2. Hold the handles with a neutral grip (palms facing each other).
3. Keep your elbows close to your torso and curl the handles towards your shoulders.
4. Squeeze the muscles at the top, then slowly lower back to the starting position.

Muscles Targeted:

• Brachialis
• Brachioradialis
• Biceps Brachii

8. Standing Single Arm Shoulder Raise

Description: This exercise strengthens the shoulders, focusing on the lateral deltoids for broader shoulder development.

Instructions:

1. Stand on the COBA Board with feet shoulder-width apart.
2. Hold one handle in one hand at your side with an overhand grip.
3. Keeping your arm straight, raise the handle out to the side until it reaches shoulder height.
4. Pause, then slowly lower it back to your side.
5. Repeat on the other arm.

Muscles Targeted:

• Lateral Deltoid
• Trapezius (upper fibers)

9. Standing Tricep Kickback

Description: The Standing Tricep Kickback effectively isolates the triceps, particularly the lateral and long heads.

Instructions:

1. Stand on the COBA Board with feet shoulder-width apart.
2. Hold a handle in each hand with an overhand grip.
3. Bend slightly at the hips, keeping your back straight.
4. Extend your arms back, straightening your elbows.
5. Squeeze your triceps at the top, then slowly return to the starting position.

Muscles Targeted:

• Triceps Brachii

10. Standing Two Arm Bend Over Row

Description: This exercise focuses on the upper back and lats, helping to build strength and improve posture.

Instructions:

1. Stand on the COBA Board with feet shoulder-width apart.
2. Hold the handles with an overhand grip.
3. Bend forward at the hips, keeping your back straight.
4. Pull the handles towards your torso, squeezing your shoulder blades together.
5. Slowly lower back to the starting position.

Muscles Targeted:

• Latissimus Dorsi
• Rhomboids
• Trapezius
• Biceps Brachii

11. Wood Chop

Description: The Wood Chop is a dynamic exercise that engages the core, shoulders, and arms, simulating a chopping motion.

Instructions:

1. Stand on the COBA Board with feet shoulder-width apart.
2. Hold one handle with both hands.
3. Start with the handle above one shoulder.
4. In a controlled motion, bring the handle down across your body to the opposite hip, rotating your torso.
5. Return to the starting position.
6. Repeat on the other side.

Muscles Targeted:

• Obliques
• Deltoids
• Latissimus Dorsi
• Triceps Brachii

12. Bicep Curls

Description: A classic exercise, Bicep Curls are essential for building bicep strength and size.

Instructions:

1. Stand on the COBA Board with feet shoulder-width apart.
2. Hold the handles with an underhand grip (palms facing up).
3. Keep your elbows close to your torso and curl the handles towards your shoulders.
4. Squeeze the biceps at the top, then slowly lower back to the starting position.

Muscles Targeted:

• Biceps Brachii
• Brachialis

13. Chest Fly with Crunch

Description: This exercise combines a chest fly with a crunch, targeting the chest and abdominal muscles simultaneously.

Instructions:

1. Lie flat on the COBA Board with your back supported.
2. Hold the handles with your arms extended above your chest, palms facing each other.
3. Perform a fly by lowering the handles out to your sides with a slight bend in your elbows.
4. At the same time, crunch up, bringing your shoulders off the board.
5. Return to the starting position.

Muscles Targeted:

• Pectoralis Major
• Anterior Deltoids
• Rectus Abdominis

14. Chest Press

Description: The Chest Press is a fundamental exercise for building chest strength and size.

Instructions:

1. Lie flat on the COBA Board with your back supported.
2. Hold the handles with an overhand grip, elbows bent at 90 degrees.
3. Press the handles upward, fully extending your arms.
4. Slowly lower back to the starting position.

Muscles Targeted:

• Pectoralis Major
• Triceps Brachii
• Anterior Deltoids

15. Lateral Side Shoulder Press

Description: The Lateral Side Shoulder Press focuses on strengthening the shoulders, particularly the lateral deltoids, contributing to broader and more defined shoulders.

Instructions:

1. Stand on the COBA Board with feet shoulder-width apart.
2. Hold the handles with an overhand grip at shoulder height.
3. Press the handles straight up and slightly out to the sides, fully extending your arms.
4. Slowly lower the handles back to the starting position.

Muscles Targeted:

• Lateral Deltoids
• Triceps Brachii
• Upper Trapezius

16. Two Arm Row

Description: The Two Arm Row is an effective exercise for strengthening the upper back and biceps, promoting good posture and overall upper body strength.

Instructions:

1. Stand on the COBA Board with feet shoulder-width apart.
2. Hold the handles with an overhand grip, arms extended in front of you.
3. Pull the handles towards your torso, squeezing your shoulder blades together as you bring your elbows back.
4. Slowly return to the starting position.

Muscles Targeted:

• Latissimus Dorsi
• Rhomboids
• Trapezius
• Biceps Brachii

Enhance Your Workouts with COBA Accessories

The COBA Board offers a range of accessories designed to take your workouts to the next level. 

Whether you're focusing on glutes, core, or overall body strength, these accessories provide targeted resistance and enhanced versatility.

Each accessory is crafted to integrate seamlessly with the COBA Board, ensuring you get the most out of every workout session.

COBA BOARD™ X-TRA Heavy 30 lb. "Underneath" Bands

Description:
The COBA BOARD™ X-TRA Heavy 30 lb. "Underneath" Bands are designed to add extra resistance to your lower body exercises. These durable bands are perfect for those who want to push their limits and build more strength in their glutes, quads, and hamstrings.

Muscles Targeted:

• Glutes
• Quadriceps
• Hamstrings

How It Enhances Your Workouts:
These heavy bands make your lower body workouts more challenging by increasing the resistance, forcing your muscles to work harder. This added resistance helps build muscle strength and tone faster, making your workouts more effective and efficient.

COBA BOARD™ Adjustable Glute Resistance Bands

Description:
The COBA BOARD™ Adjustable Glute Resistance Bands are versatile bands that allow you to customize the level of resistance during your workout. They are perfect for targeting and strengthening your glutes, offering different levels of difficulty to match your fitness progress.

Muscles Targeted:

• Glutes
• Hip Flexors
• Thighs

How It Enhances Your Workouts:
These adjustable bands help isolate and target your glute muscles, which can lead to better muscle activation and growth. By adjusting the resistance, you can progressively increase the intensity of your workouts, ensuring continued improvement over time.

COBA BOARD™ Core Sliders

Description:
The COBA BOARD™ Core Sliders are small, portable discs that allow you to perform a variety of sliding exercises. These sliders are ideal for enhancing core stability and strength, as well as improving your balance and coordination.

Muscles Targeted:

• Core (Abs and Obliques)
• Glutes
• Shoulders

How It Enhances Your Workouts:
The Core Sliders add a new dimension to your workout by requiring you to engage your core muscles to maintain balance and control during each movement. This not only strengthens your core but also helps improve overall body stability, making your workouts more dynamic and effective.

The Causes of Flabby Arms and How to Reduce Arm Fat

Arm fat, particularly the dreaded "flabby arms," is a common concern for many people, especially as they age. This excess fat tends to accumulate in the upper arms, primarily in the triceps area, leading to a softer, less toned appearance. Several factors contribute to the development of arm fat, including genetics, hormonal changes, and a sedentary lifestyle. 

It's important to understand that while spot reduction—losing fat from a specific area by targeting it with exercises—is a myth, you can still reduce overall body fat, which will eventually decrease fat in the arms as well. 

Combining regular strength training, particularly exercises that focus on the triceps, with a balanced diet and cardio can effectively tone and slim down your arms over time. Achieving toned arms requires consistency in your workout routine, a healthy diet, and patience, as the body gradually loses fat from various areas.

Nutrition Tips for Reducing Fat and Building Muscle

When it comes to reducing fat and building muscle, nutrition plays a crucial role. To effectively shed excess fat, it's important to create a calorie deficit, which means consuming fewer calories than you burn. However, cutting calories too drastically can lead to muscle loss, so it's essential to strike a balance. 

Focus on eating a diet rich in lean proteins, such as chicken, fish, tofu, and legumes, which help preserve and build muscle while you lose fat. Incorporating healthy fats from sources like avocados, nuts, and olive oil is also important for overall health and satiety. Carbohydrates should not be neglected either; opt for complex carbs like whole grains, fruits, and vegetables to provide sustained energy for your workouts. 

Additionally, staying hydrated is key to maintaining muscle function and aiding in fat loss. Eating smaller, more frequent meals throughout the day can help keep your metabolism active and prevent overeating. 

Finally, remember that consistency is key—pairing these nutrition tips with a regular exercise routine will help you achieve your goals of reducing fat and building a strong, toned physique.

Final Thoughts

If you're serious about learning how to get rid of flabby arms, the COBA Board can be a game-changer. By incorporating the targeted exercises we've discussed, you can effectively tone and strengthen your arms, while also burning fat. 

Remember, it's not just about doing the right exercises—consistency and a balanced diet are key to seeing real results. The COBA Board makes it easy to stay on track, whether you're at home or on the go. So, start adding these workouts to your routine, stay patient, and you'll be waving goodbye to flabby arms in no time.