To exercise the arm we need to split it into 2 main training parts:

Upper arm - consists of the Bicep (Front) and the Tricep (Rear)

Lower arm  - consists of the forearm (Group of muscles which travel from the elbow down to the wrist)

It is very difficult not to train the arms as nearly every movement we do in the gym will use the arms at some point, but to exercise the arms properly is a different matter.

To build muscle in the arm click here

To burn fat keep reading:

Fat is stored very efficiently at the top and the rear of the arm (Tricep - nick name 'bingo wings') so to shed fat from the arms we need a dedicated fat burning programme.

Lifting weight at a too heavy resistance will eventually bulk and build the muscle. Lowering the weight to a more managable resistance and performing more repetitions eventually will tone, sculpt and burn fat around the area.

for example:

• Lower than 10 repetitions at a heavy resistance will build muscle
• Above 12 repetitions at a lighter weight will sculpt the limbs

There are advantages to lifting heavier weights: read here