The arm is thick because the three heads have too much fat and the skin is slack. You need some triceps exercises, but you need to stick to it!

Actions include: hold down (I prefer to practice this, and the effect is quite good. I'm a girl and I practice musical instruments.

Action essentials: stand up straight, hold your head high, push your hips back slightly, and keep your arms close to your sides. The initial action is to keep the forearm and forearm less than 90 degrees, pull them down to the sides of your hips, and the force point is behind your arm, that is, deltoid muscle. 10~ 12 times, making 4 groups.

Backward flexion and extension

Hands on the edge of the bench, feet on the other bench, and the upper body and legs form an angle of about 90 degrees. Action essentials: turn your back and put your hands on the bench, move your ass away from the bench, naturally relax your feet forward, lower your body to the ground with the strength of triceps, and then continue to lift it up. 10~ 12 times, making 4 groups.

Flexion and extension of supine barbell arm

Action essentials: lie on your back on the bench, hold the barbell with both hands, lift it up, keep the big arm still, and bend the small arm down 90 degrees. 10~ 12 times, making 4 groups.

But these must have certain equipment, I hope I can help you. If you want to know more, I can recommend you an official WeChat account: Ren Jian D, and the most important thing is persistence!