Easy Workouts to Lose Arm Fat

Flabby or saggy or jiggle, whatever you call the excess fat on your arms, most of us can’t seem to run away from them. We tend to wonder how we got them in the first place and the question now becomes how do we get rid of it. Often, this fat is as a result of genes, general excess fat or aging which can be bothersome at times. You should also watch what you eat because it plays part in the extent of the flabby, so eat healthily and keep hydrated. Researchers recommend resistance exercises for blasting that underarm fat, strengthen, shape and tone the muscles. Here are easy workouts to lose arm fat.

Biceps Curls

Focus on the biceps and shoulders. Stand with your feet hip distance apart, then hold a dumbbell in each hand and let the palms face out. Bend the elbow of your left arm slightly to bring weight up to the shoulders, hold in that position for five seconds.

Release the elbow slowly while straightening the arm back down and go back to the initial position. Do the same to the right arm and complete 15 reps for each arm.

Triceps Dips

Using a chair or bench, position the hands and the shoulders to have the same width apart. Let your bum be in front of the bench with the feet hip-width apart on the floor and legs bent. To put more emphasis on the triceps, straighten out the arms a little with a slight bend from the elbow but avoid stressing the elbows. Now lower your body slowly to ensure that the arms are at a 90-degree angle and ensure the back is close to the bench. Maintain that position for a few seconds then push your body back to the starting position. Repeat for 15 times.


Push-ups focus more on the triceps and deltoids. Lie face down with the hands on the floor roughly shoulder-width apart. Tuck the toes under and push your body up, lifting through your hands and ensuring you’re not locking your elbows. Then bend the elbows to bring your face a few inches from the ground. Slowly push back through the arms. Whenever you find this to be difficult, you should do the same moves but keeping the knees on the floor. Do 10-15 reps.

Skull Crushers

Hold the dumbbell in each hand and lie on your back with the knees bent. Put the arms above your chest ensuring that the elbows are straight but not locked. Slowly move both arms towards your head, bending the elbows to 90-degrees as the dumbbells reach the mat. Lower the weights to be on each side of the head and elbows bent and pressing in toward the head. Watch out not to hit your face. Lift your arms back to the initial position and complete three sets of 15 reps each.

Lateral Arm Raises

Stand straight with feet hip-width apart and the arms down the side of the body holding a dumbbell in each hand. Inhale and slowly raise the left-hand to be parallel to the floor. Keep a straight bend not to lock the elbows. Your arms should be straight and palm facing the floor. Exhale while slowly bringing the arm back down to your side. Do the same on the right side and repeat 15 reps on each side.

Overhead Press

Stand up and line the feet with your hips and hold a dumbbell on each side. Let the palms face out and lift the weights to your shoulders. Tighten the core muscles and straighten the arms above you. Then bring back the arms down to the shoulders and do three sets of 15 reps.

Bend Over Row

This workout puts triceps and biceps to work. Put your feet shoulder width apart and bend the knee and upper body forward from the hips making sure you keep your back straight. Your hands should be straight and placed under the shoulders. Bend the elbows back and lift the arms towards the sides of your chest pulling the shoulder blades towards each other. Lower the weights slowly feeling the tension at the triceps. Complete 15 reps on each side.


While trying to lose arm fat you should cut down on the number of calories you consume that should be around 500 calories daily. Also, avoid things like sugar because it isn’t good for your health. Don’t forget to include more proteins to your food because they help to build more muscle and boost metabolism. Since some exercises are harder than others, you should adjust the weight as you change exercises.

All images by Pixabay


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