Here's a link to SP's upper body exercise demos: www.sparkpeople.com/resource/exercise_demo
If you have excess fat to lose in your arms, that will be achieved through a healthy diet and regular exercise. You can't do exercises to target fat loss to specific areas.
Also, don't be afraid to lift a weight that's challenging and fatigues your muscles in 8-12 repetitions, 1-3 sets.
Hope that helps,