BetterMe Blog

Take 1 Min BMI Quiz

Select your gender:

Male Female
Blog Fitness Workouts 5 Heart-Pumping Exercises To Remove Arm Fat

5 Heart-Pumping Exercises To Remove Arm Fat

Exercises to Remove Arm Fat

5 Heart-Pumping Exercises To Remove Arm Fat Once And For All

Arm fat is notorious for its stubbornness. This is a common problem millions of people bump into regardless of their age and even lifestyle. Apart from being an inconvenience, having jiggly arms puts you in a bind fashion-wise. Coming across a sleeveless top that gives you a boost of confidence instead of making you feel deflated and self-conscious turns into a real challenge. What if you tried every trick in the book but the flab just won’t budge? Should you just throw your hands up and make peace with it? No way. Keep reading to find out how to melt away that pesky arm fat and skyrocket your self-confidence.Get Ultimate 28 Days Workout & Meal Plan

While the accumulation of arm fat is actually connected to aging (1) (your hormones change, your metabolism slows down) there are multiple healthy ways to shuffle it off. And in this case physical activity is essential for perfect arm toning and fat loss. 

A woman doing a plank exercise

Exercises To Get Rid Of Arm Fat

Incorporate these 5 best heart-pumping exercises in your productive workout routine to get rid of that arm fat once and for all. You don’t even need dumbbells, not to mention the gym.

1. Kneeling Triceps Press

Start in a tabletop position on knees and elbows, forearms pointing straight ahead with palms on the floor and toes tucked. Press into palms to straighten arms while lifting hips and straightening legs until both arms and legs are fully extended. Do this for 30 seconds.

If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way – BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and experience the fun side of fitness and dieting with BetterMe!

See also  Dumbbell Arm Workout: Adding Some Weights Might Just Be The Game-Changer You Need!

2. Plank

Variations of this popular yoga pose can help you just as effectively. 

Like a push-up, you will need to position your body horizontal to the ground, but keep your body in this position for 30 seconds or more to work your arms. Make sure your wrists are directly under your shoulders and your back is in a straight line.

3. Plank Arm Circles

Start in a high plank position. Extend right arm forward, biceps by ear. Make small circles with the right arm for 15 seconds, switching directions halfway through. Switch sides and repeat. 

Read More: Planks For Beginners: Put Your Core Strength To The Test

4. Plank Lateral Raises

Start in a high plank position. Lift a straight right arm out to the side up to shoulder height, parallel to the floor, as if high-fiving the right wall.Return right hand to starting position, then repeat on the left side. Try to keep hips from shifting side to side. Get Ultimate 28 Days Workout & Meal Plan

5. Single-Arm Plank Up/Downs

Start in a high plank position. Lower onto the right elbow, forearm parallel to the front of the mat. Press through the forearm to return to the starting position.

While you undoubtedly need exercise to eliminate arm fat, you also have to adjust your diet plan if you want to achieve the best long-term results. Protein is considered to be immensely effective in lowering blood pressure, galvanizing metabolism and weight loss (4, 2). Mountains of evidence suggest that consuming nutritious, high-fiber foods will monumentally increase your chances to finally free yourself from pesky arm jiggle (3). Last but not least, upping your fluid intake is essential for a productive workout and most importantly your general well-being.


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. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Age-related differences in limb fat-free mass and fat mass in healthy Chinese Adults (2018,
  2. Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range (2017,
  3. The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. (2014,
  4. The role of protein in weight loss and maintenance (2015,
I. Grebeniuk
I. Grebeniuk

Hey there! I'm a European Champion in synchronized swimming who holds a Bachelor degree in Physical Education. I have experience in working with Olympic level athletes, produced National Champions, State Champions and helped athletes secure their spots on the National teams.
I don't just want to work with professional athletes. I strongly believe that my purpose is to help anybody I work with to achieve their fitness goals and become their best self.

Add comment



Fill The Form And Get Free “28 Day Keto Challenge” Book