These are among the easiest areas to make over, since fat melts away here much more readily than it does from your abs and thighs. Jim Ryno likes overhead tricep extensions: Sit on a chair or 90 degree angle bench, head up, back straight, feet firmly on the floor. Hold one dumbbell (vertical to floor) with both hands overhead. Keeping your upper arms in place, slowly lower dumbbell straight down behind head, as low as you can naturally go. Keeping elbows at one fixed point. Raise the dumbbell upward over your head until arms are extended, rotating your hands up and over until the top plates are resting in palms of hands, thumbs around handle. Lower the dumbbell behind your head in a slow, controlled manner.

Try to keep your elbows at the same fixed point throughout the lifting and lowering motion and keep upper arms (from shoulders to elbows) close to sides at all times. Do this exercise two or three times a week, and see changes in as few as two weeks. To smooth away back-of-arm bumps, go for a lotion with lactic acid, like Eucerin Plus Intensive Repair Body Creme.