Blog Fitness Workouts Arm Workouts 10 Effective Exercises To Remove Arm Fat In 2 Weeks

10 Effective Exercises To Remove Arm Fat In 2 Weeks

How to lose 35 pounds in 2 months?

Exercises To Lose Arm Fat At Home

Every person is different and every body is unique. However, there are certain issues that are common for lots of people. One of such issues is flabby arms. Many people have fat accumulated only in this region. The whole body is normal, but your arms maybe on the heavier side. Just follow these simple exercises for arms and you will be happy you did so. There is no need to become a member of a well-known gym and burn a hole in your pocket. You can perform these exercises in your house itself, using the things available. With these arm toning exercises you can make your flabby arms – fabulous in just 2 months. But you need to be determined enough to do so.


10 Best Exercises To Reduce Arm Fat

To be able to successfully tone your arms you need to understand what muscles are worked during your arm workout and what the problem zones that accumulate the most fat are. Your upper arm consists of four muscles – three on the front of your arm and one on the back. Let’s take a look at the two most known upper arm muscles – biceps and triceps. Your biceps are located on the front of your arm and they are responsible for the supination of your arm. They bend your arm at the elbow and are usually worked when you perform curling and bending movements (3).

The back parts of the arms are called triceps and these are the most affected areas on the arms. They are fat guzzlers, they can get really annoying. They are responsible for the extension of the arm at the elbow. So, what you want is to target your triceps with exercises that focus on the controlled extension of your arms.

These 10 best exercises to reduce arm fat will target both your biceps and triceps, toning and strengthening them and increasing your overall calorie expenditure, thus promoting weight loss. The following exercises don’t require any special equipment and can be performed by anyone at any age. You need only a table or chair to tone these. It is not necessary to buy extra pairs of clothes for exercising. You can do these in your comfort, at your home. So do try these simple exercises to lose fat fast from your arms.

1. Weight Lifting

This is a time tested exercise to reduce arm fat and have toned arms. It is also an effective exercise to remove belly fat which strengthens the core. For this exercise, you need to select an item from your home to use as a weight. You can use a 2 liter cold drink bottle or a water bottle for this exercise. If you have a pair of dumbbells at home it works out just fine.

The aim is to reach out for something which weighs around one kilo. Avoid using something breakable or valuable. It may fall down and break, so be very careful with your choice.

Read More: 5 Heart-Pumping Exercises to Remove Arm Fat

Hold that item with both your hands and lift it over your head. Your arms should be straight, as this is your starting position. Now lower the weight, by taking it behind your back. You need to reach it as low as you can. Make sure that you don’t hurt yourself. Bring up the weight above your head, again. The slower you move your arms, the more toned your arms will get. It is important to keep your upper arms close to your head and ears.

Also try to practice this exercise in front of the mirror if you can, it will help you improve the style. You need to do 3 sets of 20 reps, which means you will move the item 60 items above your head. After every set you can take a rest of one minute. Increasing the weight or time after every week will help you to tone your muscles, effectively.

When toned defined arms are only one goal among many, it’s helpful to have a one-stop shop for fitness improvement on top of the exercises to remove arm fat. Downloading the BetterMe app means getting a personal trainer, nutritionist, and cheerleader, that will help every step of the way!

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2. Chair Dips

This is an effective fat reduce exercise that not only tones the arms, but also the back muscles. For this workout you need to choose a bed or chair, which is a little higher to the ground. Anything that will be stable on the ground is a good choice. A soft cushion sofa may not be the best idea; it will make the toning exercise harder to perform.

The furniture should be at least 2 feet higher than the ground. You should have 3 feet of free space in front of the item, to perform this exercise with ease. Face away from the furniture and place your hands on it. Your arms should be shoulder width apart.

Move three to four steps away from the furniture; keep your upper body straight. This is your starting position. Bend your knees to match the furniture. Bend your elbows and move your whole body to the ground, the aim is to touch the floor. Come back into your normal position. You need to do 3 sets of 20 reps, every day. This is undoubtedly one of the best exercises to do to lose weight fast.

3. Counter Push Ups

The counter push up is an amazing exercise to tone arms that can be done using a table or kitchen counter, as the focus of this exercise is on stability. You need to face the counter with your arms on the edge of it and your feet touching the base of the counter. Move back from the counter until you feel your body leaning forward on tiptoes.

You need to be balanced on your feet and your back should be straight. This is your starting position. Bend your elbows and come down till you touch the counter. Now straighten your elbows and come back to your starting position. This is a complete rep and you need to do 3 sets of 20 reps, every day. This will tone your arms within few weeks.

Read More: Do Push Ups Burn Fat: A Full-Body Exercise That Will Kick Your Weight Loss Game Into Beast Mode

4. Push Ups

Push ups are the ultimate ab workouts for 6 pack without equipment. It is the perfect exercise for toned arms and strong core. The normal kind of push ups will help you to strengthen your muscles. It may be a little difficult at first, to gain balance. It is better to practice push-ups by balancing on your hands and knees (not hands and toes).

First start off with knee push-ups and then you can go in for the normal ones. This exercise will strengthen your muscles and tone them to the maximum. Do 3 sets of 10 reps every day, to get the best results. This is a very effective muscle building exercise, do try it out.

5. Scissors

This exercise can be really fun to perform and will help you lose arm fat extremely fast. It is one of the best cardio workouts to lose weight. This exercise as mentioned in the name resembles a scissors being opened and closed. You need to begin by standing straight and lifting your arms to shoulder height, in front of you.

Stretch your arms to the side and bring them back to your front, the right hand should overlap the left. This resembles an open scissors. You need to stretch them to the side again and bring them back to the front. This time your left arm should overlap your right. This is a complete rep and this exercise needs to be done in 3 sets of 10 reps every day.

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6. One Arm Tricep Dips

The one arm tricep dips in an effective exercise to lose arm fat that primarily focuses on the triceps – the back portion of the arms where most of the fat gets deposited. Being a powerful toning exercise it can be included in the 1200 calorie diet and exercise plan. The best thing about this exercise is that absolutely no equipments are required for doing it. All you will need is some clear space in your room.

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Sit on the floor with your legs and feet joined together, knees bent and feet placed flat on the floor. Place your hands on the floor about a foot behind your hips, palms kept shoulder-width apart and fingers pointing towards your back.

Now, raise your hips off the floor by straightening your arms. Bend your right elbow to lower your hips as close to the floor as possible, without touching it. Straighten your right arms and bend your left elbow to again lower your hips as close to the floor as possible. Repeat on alternate sides.

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7. Arm Circles

This is yet another classic exercise for arms that is included in most exercise regimes in order to tone and shape the flabby arms. You can do this exercise with or without weights. Being a low impact exercise, it can be done while following the vegan 7-day meal plan. You can hold two 600 ml water bottles in two hands while doing the arm circles.

Stand with your feet placed shoulder width apart and arms extend straight to your sides, raised at shoulder height. Now, do 50 small circles with your hands by rotating them in the forward direction. Then switch to 50 small backward circles. The backward and forward arm movement tones all the muscles of the arms including the triceps, biceps, shoulders and back muscles as well.

8. Single Arm Lateral Raise

The single arm lateral raise is a power packed arm toning exercise that helps to lose fat fast from the arms and cuts out the jiggle. This exercise is also effective in strengthening the core muscles. Begin in a push-up position with knees and hands placed directly under the shoulders, holding a 600 ml water bottle or any similar weight in the left hand.

Now, raise your torso up till your right hand is completely straight and your left arm is raised parallel to the floor. Keep your abs engaged and torso stable and hold this position for a few moments. Then slowly lower your body to the starting position. Repeat the exercise by switching the weight to the right arm.

arm fat

9. Half-Moon Rotation

Exercises to lose arm fat and tone the arm muscles don’t always need to be high intensity and exhaustive. Even medium intensity exercises that involve slow and controlled movements can also tone arm muscles effectively. The half-moon rotation exercise engages the major muscles of the shoulders and arms – the biceps and triceps.

Stand whit your feet placed hip width apart and arms raised straight to the sides, raised at shoulder height and the fingers together. Begin by keeping your palms facing towards the floor and then slowly rotate your thumbs towards the back until the palms are facing the ceiling. Slowly rotate the thumb down and forward. Repeat it 30 times at a stretch for best results.

10. Opposite Arm & Leg Lift

This is an amazing exercise for toned arms that strengthens both the arm and leg muscles and stretches the back. Therefore, it should be included in the ectomorph workout plans for better muscle growth and formation. This exercise is also beneficial for enhancing balance and perfecting the posture.

Get down on all fours with your knees placed directly below your hips and palms placed directly below your shoulders. Now, raise your right arm forward and stretch your left leg backward at the same time. Create a tension in your back by flexing your foot. Hold the position for a few seconds and then come back to the starting position. Repeat the same using your left arm and right leg. Repeat 15 to 20 times on both sides.

More Exercises To Remove Arm Fat

The above-listed 10 exercises to get rid of arm fat make for an effective arm workout, but if you want to add some variety to your fitness routine, you can include the following exercises. They burn excess fat and also work your arms, making them stronger and more toned. These exercises are exactly what you need if you are looking for an answer to such questions as ‘how to get rid of armpit fat?’, ‘how to lose weight in your arms?’, ‘how to slim arms?, ‘how to lose arm fat fast?, and ‘how to get rid of underarm fat?’. So, without further ado, let’s break down the best how to get rid of arm fat exercises.

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This kickboxing move is extremely effective at helping you burn arm fat and strengthening your arm muscles. It doesn’t require any equipment, but it does require a proper form. To perform a jab properly stand in a boxing stance, with your feet slightly wider than shoulder-width apart, your left foot in front, and fists in front of your face. Make a step forward with your left foot and extend your left arm forward in a controlled manner, rotating your hand palm down. Return to the initial position: make a quick step back and bend your arm, protecting your face with your fists. Avoid shrugging your shoulders. Keep them pressed down away from ears, and your elbows tucked in at the sides of the ribcage. Make sure not to lean forward.

Triceps Kickback

Although from the side this exercise looks pretty easy, in reality, it will set your triceps on fire and helps you banish that underarm fat. Triceps kickbacks belong to arm weight exercises and are usually performed with dumbbells, but you can use water bottles as weights. You can perform this exercise with one arm at a time, or both arms simultaneously. To perform a triceps kickback, get into a split stance while standing with your knees slightly bent or kneeling. Take a weight in each hand with your palms facing each other. Lean your torso forward, until it becomes almost parallel to the ground. Make sure that your back is straight, and you engage your core. Keep your head in line with your spine and your upper arms close to your body. Breathe out and extend your arms. Your upper arm should remain still, while your forearms perform the movement. Make a small pause, breathe in and return to the initial position. That is one rep of a triceps kickback.

Biceps Сurl

While triceps kickbacks focus primarily on your triceps and extension movement, biceps curls target your biceps. They also require weights and are super effective at toning flabby arms. To perform a proper biceps curl, start in a standing position, with your feet hip-width apart. Take a weight in each hand with your arms at your sides, palms facing down. Exhale, engaging your core and bending your elbow, lifting the weight towards your shoulders. Make sure that your upper arm is stable, your shoulders are relaxed, and your elbows are tucked in. After a small pause, lower the weights into the initial position in a controlled manner. That is one rep of a bicep curl.

When performing this exercise, focus on proper form. Don’t rush and do all the movements in a controlled manner. Lift the weight with your biceps only. Don’t try to cheat your way out by swinging your arms or using your shoulders or torso.

arm fat

Isometric Biceps Hold

You should never underestimate isometric exercises. This isometric biceps hold can be a real challenge, but it will inevitably strengthen your arms and help you remove arm fat. To perform this exercise, stand with your feet hip-width apart and take a weight in each hand. Keeping your arms close to your body and your back straight, bend your elbows at a 90-degree angle. Hold for as long as you can, and then lower your hands back down in a controlled manner.

Plank Sidewalk

Planks are among the best existing core exercises. Besides that, they also belong to the exercises for flabby arms. A plank sidewalk is a dynamic variation of a basic plank, and it is exactly what you need if your goal is to get rid of arm fat. To perform a plank sidewalk, get into a high plank position, with your arms and forefeet on the floor, serving as pillars, and holding your body almost parallel to the ground. Your head, back, hips and legs should create a straight line. Engage your core and make a step to your right with your right leg, simultaneously walking your right hand out. Make a couple of such “steps” to your right and return to the starting point. Repeat the same movement to your left.

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Diamond Push-Up

As you may know, various push-up variations can target different parts of your upper body. So, if you perform a wide-stance push-up, you focus more on your chest muscles, and if you put your hands closer together, you work your triceps more. A diamond push-up is like a narrow push-up, so it focuses on your triceps. They may be a real challenge if you have only performed regular push-ups before.

To perform a diamond push-up, get into a high plank position: place your hands and forefeet on the floor and lift your body, so that it creates a straight line from your head to heels. Now place your index fingers and thumbs together, forming a diamond shape. Bend your elbows and lower your chest towards the ground. Make sure that your elbows don’t flare out and your back is straight. Remember to engage your core, since although your main goal is to work your arms,  involving your core will improve your stability and add to the number of burned calories. When your chest almost touches the ground, pause and push your body back up by extending your arms. Don’t rush and perform all the movements in a controlled manner. That is one rep of a diamond push-up.arm fat

Tips to Lose Arm Fat and Promote Weight Loss Naturally

You may already know that spot reduction is a myth and you can’t slim down in one particular place solely by performing targeted exercises. This is easily explained by how weight loss works. You see, the process of weight loss takes place when your body burns more calories than it gets from food. In such a case it starts to convert the deposited fat into energy to be able to maintain the proper functioning of your body (9).

So, if you create a caloric deficit by performing a targeted exercise, you don’t locally reduce fat, rather make your body take energy from fat stored all over your body. That is why, if you want to burn arm fat and have toned and strong arms, you also need to adjust your lifestyle and diet. Although nothing can take place of exercise and hard work, but following a few tips can help you cut out the fat that has deposited in the wrong places.

intermittent fasting meal plan

  • Count Calories

Any successful weight loss comes down to burning more calories than you consume (7). If you want to slim down and tone your arms, you need to create an adequate caloric deficit with the help of regular exercise and diet. Don’t push yourself too far, trying to drastically reduce your caloric intake, because that will lead to rapid weight loss, which can result in various health problems, such as gallstones, dehydration, nutrient deficiencies, headaches, constipation, dizziness, and others (4).

It is recommended to stick to a more gradual weight loss pace since it is healthy and sustainable. According to experts, the optimal weight loss pace is 1-2 pounds a week (2). Since one pound of fat equals 3,500 calories, set a target of reducing 500 – 1000 calories every day from your diet which will count up to 3500 – 7000 calories in one week. That is equal to 1-2 pounds of weight loss per week.

  • Drink Water

Up to 60% of the human adult body is water. This liquid maintains the proper functioning of your body and performs the following functions (6):

  • Forms saliva
  • Lubricates joints
  • Acts as a shock absorber for the spinal cord, brain, and fetus
  • Takes part in clearing out the waste from your body, mainly through urination
  • Transports metabolized carbohydrates and proteins that your body uses as energy through the bloodstream
  • Regulates your temperature by respiration and sweating
  • Acts as a building material and is vital to the life of every cell in your body
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As you can see, water is essential for you, that is why it is extremely important to stay hydrated at all times. Besides that, drinking water can promote weight loss. So, keep yourself hydrated by drinking plenty of water. In general, an average adult person should drink around 8 glasses of water per day but drinking whenever you feel thirsty will also work. The best times to drain a glass, are before, during, and after the workout, with each meal and between meals, before going to bed, and first thing in the morning. If you don’t like plain water, you can drink unsweetened tea or coffee, or lemon, cucumber, aloe, oatmeal, or any other type of water. Make sure that you don’t consume liquid calories and cut out the intake of sugary beverages and alcohol.

arm fat

  • Eat Breakfast

It is natural, that when trying to lose weight, you need to reduce the amount of food that you consume. But you need to do so wisely. For example, limit your intake of unhealthy foods, and increase your consumption of low in calories but rich in nutrients fruits, and vegetables. Don’t skip the first meal of the day under any circumstances, because it will lead to excessive eating during the latter part of the day. What you can do, is make sure that your breakfast is rich in proteins, which will prolong your feeling of fullness and promote muscle maintenance and growth.

  • Set Smaller Plates

This psychological trick works surprisingly well! Eating your meals from smaller plates will help you reduce the portions and give you the sensation that you have eaten. It will also ensure that you don’t overeat, which is oftentimes the cause of weight gain.

  • Avoid Unhealthy Snacks

Feeling hungry between meals when you are trying to lose weight is a notorious feature of dieting. However, it doesn’t mean that it has to remain that way. You can both lose weight and avoid the haunting feeling of hunger. All you need to do is plan your meals in such a way that you don’t feel like snacking on unhealthy salty and sugary foods. Now, it doesn’t mean that you can’t snack at all. Replace salty crackers and chips and filled with sugar and empty calories chocolate bars with a healthy alternative. There is a great variety of healthy, nutrient-rich snacks that you can include in your menu. Depending on your preference, the type of diet that you follow, and the number of calories that your snack can be, you can try, for example, fruits, berries, nuts, salads, healthy desserts, smoothies, low-calorie yogurts, and others.

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Exercises To Remove Arm Fat: Can BetterMe Help?

As you see, achieving toned arms means more than just adding a few exercises. You need to stick to healthy eating and lifestyle habits, too. The results will be visible even faster if the exercises to remove arm fat are a part of a larger workout routine. BetterMe can help with everything above! In the app, you track your meals, learn new habits, and get a personalized workout program that focuses on your “to-improve” areas, like arms. Try BetterMe app to fast-track your fitness goals!



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Consult a licensed physician for diagnosis and treatment of any and all medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 5 exercises to tighten and tone your arms for summer (2019,
  2. Counting calories: Get back to weight-loss basics (2020,
  3. Muscles of the Upper Arm (2020,
  4. Rapid Weight Loss (2019,
  5. The Best Arm Exercises (2008,
  6. The Water in You: Water and the Human Body (n.d.,
  7. Weight-loss basics (2019,
  8. What are the best exercises for bat wings? (2018,
  9. Where Does Body Fat Go When You Lose Weight? (2019,
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