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Blog » Fitness » Workouts » Arm Workouts » How To Get Rid Of Arm Fat: Science-Backed Ways Of Blasting Away Flabby Arms And Bat Wings

How To Get Rid Of Arm Fat: Science-Backed Ways Of Blasting Away Flabby Arms And Bat Wings

lose arm fat

Flabby arms are among some of the most common nightmares you may experience over time. Like belly fat, no one loves fat hanging and jiggling in their arms. Such fat may ruin a fitting dress or top, making you opt for outfits that hide your fats. If this is your current scenario, then we have good news since you can get rid of this arm fat. 

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There are numerous ways suggested online on how to get rid of arm fat. However, you may have tried them and may not see any changes. In most cases, it happens when you are not doing the correct arm exercises.

For example, you may be working out your triceps, yet the arm fat is in your bicep. Such confusion may affect if, how, and whether you will see your desired results. 

In this article, we will explore various ways you can lose arm fat. We will primarily focus on losing arm and back fat through exercise. Read on to determine what arm exercises you can do to tone your arms with or without exercises. 

How To Get Rid Of Arm Fat?

Arm fat can be very discomforting, especially when it starts to have an impact on your overall physique. You do not have to beat yourself up for this arm fat. Fortunately, there are various methods you can implement to burn fat around this region. They include:

  • Eating Healthy Meals

Our diets have a crucial impact on our overall body shapes. Consuming foods that are rich in saturated and trans fat can increase the fat content in your body (2). This fat tends to settle in your arm, back, and belly. It is quite hard to eliminate.

To avoid this, you are asked to focus on eating healthy meals. Eat whole grains, fruits, vegetables, and foods rich in fiber. Likewise, increase your consumption of polyunsaturated and monounsaturated fatty acids. 

upper arm exercises
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  • Regulating Your Food Portions

You not only have to eat clean but also regulate how much food you consume. You are expected to eat a certain amount of calories in a day based on your body weight and other factors. Eating less or surpassing such a limit has detrimental effects on your overall weight.

To avoid further weight gain, it is important to meet and maintain your daily caloric intake. It is achievable if you pay attention to your food portions. Do not estimate what ratios you are expected to consume. Speak to your dietitian instead to determine these food ratios. They might recommend some measuring tools and serving size guides to help you with your measurements. 

  • Mindful Eating

You can also lose arm fat and any other body fat by being mindful of what you eat. Mindful eating entails being aware of what, where, when, and how you eat. You cannot eat severally throughout the day and expect to lose some pounds. The chances of overeating in such a scenario are quite high.

Similarly, do not expect to lose weight when you are distracted while eating. Again, distractions may increase your chances of eating. Always make sure that you are alert when having your meals. 

Read More: Mindful Eating Exercise: Getting On Track To Food Awareness

  • Indulging in Exercise and Other Physical Activities

The fastest way you can burn calories and lose weight is by engaging in a physical activity or exercise program. If you want to lose arm fat fast, then search for exercise for flabby arms. If you do them and maintain a clean diet, you are likely to see the results quickly.

There are numerous exercises you can do if you want to lose more than arm fat. To lose general body fat, try exercises like swimming, running, weight lifting, dancing, cardio, or HIITs (8). They will help you shed overall body fat fast. 

However, you have to seek professional and medical advice before you start an exercise program. Your doctor has to ensure that your body and health is in check before you start exercising. Likewise, your trainer has to ensure that you are doing the correct exercises that can help in the attainment of your fitness goals. 

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How To Get Rid Of Arm Fat: Exercises to Lose Arm Fat

You may have heard or even tried some of these exercises before. Your trainer might sneak them into your warm-up or circuit. The good thing about the arm workouts is that they work various muscles. For example, they could work your triceps, shoulders, and biceps.

These exercises are guaranteed to result in positive results. However, it does not mean you overdo them. Here are a few key pointers to take note of when doing arm exercises:

  • Warming Up

You must always warm-up before you do your arm workouts. It will help in preventing any muscle strain. You can warm-up for either ten or twenty minutes. Here is a sample of a warm-up plan obtained from the Medical News Today website (7):

  • Start by marching in place.
  • Roll your shoulders in circles for a couple of seconds.
  • Lift your knees in an alternating manner.
  • Stretch your arms above your head.
  • Bend gently from the left to the right side or vice versa.

You will determine how long each exercise will last. Similarly, you will determine how many sets of this warm-up exercise you will do before starting your arm workouts.

how to get rid of arm fat
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  • Start Slowly

Most exercises tend to have modifications or various variations. They are put in place to help in accommodating people in different fitness levels. Do not jump into the advanced level variations if you are a beginner.

Start with the basic form of the exercise and walk your way up the ladder. Likewise, do not kill yourself with many reps to help in proving a point. Again, start slowly and only do the reps you are comfortable with. Over time, you will hit the desired reps and even surpass such limits.

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  • Rest

You will not lose arm fat by exercising day in day out. Your body needs some rest to help your muscles recover. So, when creating your workout schedule, plan for rest days. You can have one, two, or three rest days, depending on what your instructor recommends.

Without further ado, let us dive straight into the most effective arm workouts. There are those lower and upper arm exercises that utilize weights and some that do not. They are as follows:

how to get rid of arm fat
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How To Get Rid Of Arm Fat: Arm Exercise without Weights

Are you tired of your flabby arms but cannot access a gym? No reason to worry. There are exercises you can do without any equipment and still lose arm fat. Below are some of the best exercises you can do to your arms:

Tricep Dips

Triceps refer to the muscles that are directly opposite of your biceps. They are located behind your arm and are mostly referred to as the “batwing” or “flab” (3). So, if you say you have flabby arms, you are most likely referring to the tricep region. 

You no longer have to come up with these “bat wings” with numerous sweaters or clothing. You can get rid of these flabs by doing tricep dips. Here is how you perform a single tricep dip:

  • Sit on the floor or a mat and extend your arms behind you. Let your fingers point towards your butt.
  • Use your palms to firmly press on the floor. 
  • Bend your knees and slowly start to press yourself up using your hands and feet. Try to push up as much as you can.
  • Bend your elbows to allow you to dip down. Make sure you do not sit on the floor but instead rest a few inches above the ground.
  • Press back up and repeat this severally. You can do one set of these dips. One set will contain ten reps. 

NOTE: You can also perform tricep dips on a higher platform, step, or bench. In this case, the palms of your hands will be resting on this higher surface. 

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Plank-Ups

Plank-ups are other exercises you can do to work on your arm area. They also target your core, shoulders, triceps, and chest region (6). If you are familiar with the planks, then you will have no problem with the plank-ups. Below is a guide on how to do a plank-up:

  • Lie on the floor with your face down.
  • Using your arms and the balls of your feet, slowly lift your body. Keep your legs and back straight.
  • Use one hand to “walk” up to the other, which will leave you in the push-up stance.
  • Walk back down onto your forearms.
  • Make sure you remain stable throughout this exercise.
  • You can start with either three or four reps and then slowly advance to ten. 

The Chair Dips

The chair dip is one of the modifications of the tricep dip. Like mentioned earlier, you can do a tricep dip on a bench or chair. In this case, we will be using a chair. Here is how you go about it:

  • Sit on the edge of your bench or chair with your hands resting beside your hips.
  • Grasp on edge of the bench, with your palms facing away from you. 
  • Make sure your legs are flat and firmly pressed on the ground. Your knees must also be bent at a right angle. 
  • Slowly start to lower your hips as if you want to sit on the floor. Your arms must be parallel to the floor. Rest a few inches above the ground and hold this position for a few seconds. 
  • Push yourself back up using your hands. Repeat.

The Crossover Arm Stretch

The crossover arm stretch is one of the best arms stretches you can do. It will help in increasing your arm flexibility (5). Here is how you do this stretch:

  • Stretch one arm towards the ceiling such that it is perpendicular to the floor. Do not lock it whatsoever but instead, make sure it is straight.
  • Take the wrist of this stretched arm using your opposite hand.
  • Slowly and gently start pulling the arm across the front part of your body. It will appear as if you are trying to hug your chest using your arm.
  • Hold this stretch for at least five seconds before you release it.
  • Do this for the other arm and repeat as many times as you want.
arm exercises with weights
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The Two Arm Wall Stretch

The other great arm stretch you can do for increased flexibility is the two arm wall stretch. Here is a step-by-step guide on how to do this stretch:

  • Stand upright with your back against a wall.
  • Raise both of your arms sideways, as if you are trying to spell out the letter “L”. Your upper arm must be parallel to the floor. Remember to keep your arms as flat as possible and against the wall.
  • While still maintaining the bend on your elbows, move your arms up the wall. Try bringing your hands closer together, but then move them back down. It will return your arms to the initial position.
  • Repeat this exercise until you feel you have stretched enough for the day.

Read More: How To Get Rid Of Bat Wings: Simple Steps To Achieve Well-Defined Upper Arms

How To Get Rid Of Arm Fat: Arm Exercises with Weights

Are you tired of your flabby arms but cannot access a gym? No reason to worry. There are exercises you can do without any equipment and still lose arm fat. Below are some of the best exercises you can do to your arms:

Tricep Dips

Triceps refer to the muscles that are directly opposite of your biceps. They are located behind your arm and are mostly referred to as the “batwing” or “flab” (3). So, if you say you have flabby arms, you are most likely referring to the tricep region. 

You no longer have to come up with these “bat wings” with numerous sweaters or clothing. You can get rid of these flabs by doing tricep dips. Here is how you perform a single tricep dip:

  • Sit on the floor or a mat and extend your arms behind you. Let your fingers point towards your butt.
  • Use your palms to firmly press on the floor. 
  • Bend your knees and slowly start to press yourself up using your hands and feet. Try to push up as much as you can.
  • Bend your elbows to allow you to dip down. Make sure you do not sit on the floor but instead rest a few inches above the ground.
  • Press back up and repeat this severally. You can do one set of these dips. One set will contain ten reps. 

NOTE: You can also perform tricep dips on a higher platform, step, or bench. In this case, the palms of your hands will be resting on this higher surface. 

exercises for flabby arms
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Plank-Ups

Plank-ups are other exercises you can do to work on your arm area. They also target your core, shoulders, triceps, and chest region (6). If you are familiar with the planks, then you will have no problem with the plank-ups. Below is a guide on how to do a plank-up:

  • Lie on the floor with your face down.
  • Using your arms and the balls of your feet, slowly lift your body. Keep your legs and back straight.
  • Use one hand to “walk” up to the other, which will leave you in the push-up stance.
  • Walk back down onto your forearms.
  • Make sure you remain stable throughout this exercise.
  • You can start with either three or four reps and then slowly advance to ten. 

The Chair Dips

The chair dip is one of the modifications of the tricep dip. Like mentioned earlier, you can do a tricep dip on a bench or chair. In this case, we will be using a chair. Here is how you go about it:

  • Sit on the edge of your bench or chair with your hands resting beside your hips.
  • Grasp on edge of the bench, with your palms facing away from you. 
  • Make sure your legs are flat and firmly pressed on the ground. Your knees must also be bent at a right angle. 
  • Slowly start to lower your hips as if you want to sit on the floor. Your arms must be parallel to the floor. Rest a few inches above the ground and hold this position for a few seconds. 
  • Push yourself back up using your hands. Repeat.
exercises for flabby arms
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The Crossover Arm Stretch

The crossover arm stretch is one of the best arms stretches you can do. It will help in increasing your arm flexibility (5). Here is how you do this stretch:

  • Stretch one arm towards the ceiling such that it is perpendicular to the floor. Do not lock it whatsoever but instead, make sure it is straight.
  • Take the wrist of this stretched arm using your opposite hand.
  • Slowly and gently start pulling the arm across the front part of your body. It will appear as if you are trying to hug your chest using your arm.
  • Hold this stretch for at least five seconds before you release it.
  • Do this for the other arm and repeat as many times as you want.

The Two Arm Wall Stretch

The other great arm stretch you can do for increased flexibility is the two arm wall stretch. Here is a step-by-step guide on how to do this stretch:

  • Stand upright with your back against a wall.
  • Raise both of your arms sideways, as if you are trying to spell out the letter “L”. Your upper arm must be parallel to the floor. Remember to keep your arms as flat as possible and against the wall.
  • While still maintaining the bend on your elbows, move your arms up the wall. Try bringing your hands closer together, but then move them back down. It will return your arms to the initial position.
  • Repeat this exercise until you feel you have stretched enough for the day.
arm exercises without weights
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How To Get Rid Of Arm Fat: Arm Exercises with Weights

You can also exercise using weights to help you lose arm and back fat fast. However, before you decide to exercise with weights, make sure you consult with your trainer. They will recommend safer and effective arm exercises that utilize weights. Here are some of them:

The V Exercises

The V exercise is one of the best workouts to help tone the front part of your shoulders (1). It helps in eliminating fat around this region. You will need a pair of dumbbells for this exercise. Use comfortable weights to avoid straining your arms. Here is how you complete the V exercise:

  • Stand upright and hold your dumbbell in each of your hands. Make sure you are holding these loads down at your hips and not elsewhere.
  • Extend your arms forward while still grasping on the weights as if you are drawing a V. Hold this position for some seconds before releasing your hands back beside your hips.
  • Repeat this exercise at least ten times to complete one set. Depending on your instructor, you could do at least three sets of this workout.

NOTE: You are required to keep your arms straight throughout this exercise. Avoid locking your arms no matter how intense the burn is on your arms.

The Tricep Kickbacks

As mentioned earlier, the tricep refers to the part that jiggles when you tend to wave. You may refer to it as flabby, resulting in the phrase flabby arms. If you do not like your arms jiggling whenever you wave, then you need to do the tricep kickbacks. 

You can accomplish a tricep kickback by following this guide:

  • Hold a dumbbell in each hand and then lean forward. Keep your back flat even though you are leaning at a certain angle.
  • Start hugging your elbows in toward your sides and then pull them up.
  • Keep your elbows still and start kicking the weight backward by moving your lower half of the arm back.
  • Pause in this position for a second. You will feel the back of your arms tightening. Release after some seconds to return your arms to the starting position.
  • Do this ten times to complete a single set. You can do three sets of this workout in your circuit. Remember to hydrate and rest between sets. 

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arm exercises without weights
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The Overhead Press

You can also perform the overhead presses to help tone your shoulders, arm, and overall upper body. Here is how you correctly do the overhead press:

  • Stand with your feet apart and with the dumbbells in your hands. Your hands must be aligned with your ears.
  • Your upper arms must be parallel to the ground and forearms perpendicular to the ground.
  • Press your weights up overhead such that they are in front of your forehead. Make sure you can see these weights with your eyes without having to tilt your head up. Stay in this position for a while.
  • Bring back these weights to the starting position and repeat the exercise ten times.

Hammer curls

You can also perform hammer curls with dumbbells to tone your arms (4). Here is how you do these curls:

  • Stand upright with your feet shoulder-width apart. You can bend your knees slightly. If not, you can sit down in an upright position.
  • Hold dumbbells in your hands and let your palms face each other. Your arms must be hanging down by your sides.
  • Flex at the elbows and try to curl these weights to your shoulder level. Keep your elbows by your sides while in this motion. They should not move forward but always be by your side. 
  • Return the arms to the starting position and repeat. Remember to do this exercise for one arm at a time.

NOTE: Your back must be straight throughout, and your head maintained in a neutral position throughout the exercise. Similarly, only your elbow joint should be involved in the movement, and your shoulders must be stable, this can be attained by squeezing your shoulder blades together. 

The Bicep Curls

Bicep curls are among the most effective arm exercises. They help in toning and strengthening the front part of your arms. Here is how you perform this exercise:

  • Grab a dumbbell in each of your hands and start with them resting by your sides.
  • Move your elbows in towards your sides and curl these weights up towards your shoulders. Be cautious while moving your arms because they may tend to swing. If you happen to swing your arms, it means that you are using heavyweights. Therefore, you need to use comfortable weights. Seek the help of your trainer to determine the most appropriate weights depending on your fitness level.
  • Do this ten times and complete at least three sets. 

Side Extensions

Side extensions are among the best exercises to work your lower back and shoulders (3). Follow these steps to do these extensions correctly:

  • Stand upright with the dumbbells in your hands and by your sides.
  • Breathe out and stretch your arms out to your sides. Try to lift them as high as your shoulder level. Your neck and upper back muscles must not hunch up towards your ears. Relax your muscles and stay in this position for a while.
  • Lower your arms back to the sides and repeat this exercise. You can do this ten times. 

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The Bottom-line

You can tone your arms using arm exercises that incorporate weights and without weights. Your trainer will help you determine the most effective workouts based on your goals.

If you require weights, they could recommend side extensions, hammer curls, tricep kickbacks, or V exercises. If you do not want any weights, they can recommend the crossover arm stretch, the tricep dips, chair dips, and two wall stretch. All in all, these workouts will help you either tone your arms or gain arm muscle.

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DISCLAIMER:

The views conveyed in this article do not represent any medical or professional advice. Get both medical and professional advice before you implement any workout plan.

SOURCES:

  1. 5 exercises to tighten and tone your arms for summer (2019, nbcnews.com)
  2. 10 tips for successful weight loss (2019, medicalnewstoday.com)
  3. A 5-minute routine to tone your arms by summer (2020, nbcnews.com)
  4. Arm Exercises to Tighten and Tone (2004, webmd.com)
  5. How to prevent rotator cuff injuries (2019, medicalnewstoday.com)
  6. Tank Top Workout: Upper-Body Exercises (2010, webmd.com)
  7. What are the best exercises for bat wings? (2018, medicalnewstoday.com)
  8. What are the best exercises for weight loss? (2020, medicalnewstoday.com)
R. Mogeni

R. Mogeni

Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim.
Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.

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.

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