How to get rid of flabby arms and get them toned in time for the summer? If you are overweight, losing weight is a first step and working on your triceps (the muscles at the back of the arm) and biceps will help make them look sleek and toned. Here's a five minute video workout focused on the biceps and triceps using dumbbells. It looks simple to do. Maybe I'll try it for a few weeks and see what happens.