You can do various exercises to help strengthen the muscles there, but the only thing that will show off those muscles is to lose weight overall. You can't spot reduce, unfortunately.
And some of us, who managed to lose weight and do a lot of muscle-building, have discovered we still have batwings! It's frustrating, but it's genetics.
I don't know much about the back, but you might definately want to add in some weights. Twice a week at least grab a pair of 5 pound weights and work all your arm muscles. You can't spot reduce fat, but you can spot induce muscles. lol. If you build up some arm muscles, it might help them to not look quite so flabby and fat. Or here's a fun excersize to try for the back and arms....grab a shovel and dig a whole for 20 minutes. On the next day, work on shoveling the dirt back into the whole. I did some shoveling one day (for 2 hours) and i could barely move. My arms and back were sooooo sore. lol. (I did this shoveling out of neccessity because we couldn't get up and down our driveway due to ALOT of mud on it. I had to get rid of the mud so we wouldn't get stuck.)
Definitely try free weights. Tons of videos to get you moving in the right direction. Try collagevideos.com. I have built a whole library from there over the years, LOL. I love interval training to get my strength in. Not into lifting heavy weights or the gym and friends are always complimenting me on how toned my arms look. I'm 53, so that means a lot.
Arms and Back Fat
