If you have flabby arms with a lot of fat and skin then the workouts you need to accomplish are two-fold. The first part of your exercise regimen will have to start with a cardiovascular routine. I recommend a routine that is a high intensity interval training. For example, if you are working out on the elliptical then try to adjust your intensity every 2-3 minutes from a low to high level or a high to low level. This will allow your body to keep guessing which way you are going with the intervals and then it has to work harder to get the workout done. Burning off the fat will enhance your upper arm exercises and help accomplish your goals. Further, you should adjust your cardio from one exercise to another, such as from elliptical to treadmill to biking, etc...
Next, you need to workout the muscles of the upper arm to get the results you desire.

The above cardiovascular routine will help burn fat off the arms and then the weight exercises will increase the strength and size of the arms. This result will lead to lean and toned arms with less flab and more definition. Each exercise is for 10-12 reps per set for 3 sets. However, the Three Part Bicep Curl, which is 18-24 reps for 3 sets.

1. Alternating Dumbbell Supination Curls. Begin with a dumbbell weight you can handle and hold it with your palms facing behind you. As you curl the weight up rotate your arm to where your palms are facing you. Pause at the top and give an extra squeeze with the bicep. Then slowly lower the weight back to where your palms are facing behind you and repeat.

2. Isolated Dumbbell Curls. If you have a weight lifting bench then put it at an incline and take a weight you can handle effectively. Bring yourself to the top of the inclined weight bench and stick the top of the weight bench in your arm pit. You may have to bring a stool to the weight bench so you can sit on the stool with your arm over the weight bench. This will allow your arm to lower onto the weight bench fully. Then without taking your upper arm off of the bench, curl the weight up and as noted above give an extra squeeze and pause at the top of the curl then slowly lower the weight and repeat.

3. Three Part Bicep Curl. Begin with a lighter weight than what you would normally use. Have the dumbbells at your side with the palms facing outward. Curl the weight up halfway and then lower it back to the starting position at least 6-8 times. Then start with the weight halfway curled up with your hands sticking out in front of you. Now curl up from the halfway starting position up to the top and then lower back only to the halfway point and repeat at least 6-8 times. Finally you can then curl from the bottom to the top 6-8 times for a total of 18-24 reps.

1. Closed Grip Bench Press. For this exercise you start with either dumbbells or a barbell with the proper amount of weight for you to use. Keep your hands as close to each other as possible and perform a bench press workout emphasizing on the tricep extension.

2. Tricep Extensions with Dumbbells. For this exercise start in a bent over position and pick a weight that you can handle. Keep your arm from shoulder to elbow locked in against your side and then bend your elbow towards your head and then extend behind you to a full extension position.

3. Overhead Extensions. For this exercise pick a weight that you can handle. In a standing position raise the dumbbell overhead with your arm completely extended. Then bend at the elbow and lower the weight behind your head and then extend it back up to the starting position.

Perform the above exercise routine at least twice per week mixed in with the cardio routine 3 times per week.