This is Best Workout to Help You Lose Arm Fat

This is Best Workout to Help You Lose Arm Fat

Flabby arms or bat wings are major concern for many people, especially women. The arms can easily be ignored in overall body workouts and you may end up having a flabby arms. Some have this problem of flabby arms after quick weight loss. Here we will discover the best workout to lose arm fat.

You can get a slim and toned arms easily with a little perseverance and some changes in your lifestyle regardless of the reason behind flabby arms. All you have to do is to do this one workout to lose arm fat.

You will need light weight dumbbells, exercising mat and a timer to perform these workouts. You should be able to follow these exercises without leaving your home.

Workout to Lose Arm Fat:

  1. Standing V Raise (20 Seconds)
  2. Shoulder Press (20 Seconds)
  3. Kickbacks (20 Seconds)
  4. Triceps Extension (20 Seconds)
  5. In & Out Curls (60 Seconds)
  6. Inside Curls (60 Seconds)
  7. Reverse Flys (60 seconds)
  8. Havyk Raises (60 Seconds)
  9. Dips (60 Seconds)
  10. Pushups (60 Seconds)
  11. Reverse Curls (60 Seconds)
  12. Curl Holds (20 Seconds)

You can all of these workouts at home if you have dumbbells and a counter.

1. Standing V Raise

The Standing V Raise exercise is a strength-training exercise that primarily targets the shoulders, specifically the medial deltoids. Here’s how to perform the exercise:

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Hold a dumbbell in each hand with your arms by your sides, palms facing inward.
  3. Keeping your arms straight, raise both dumbbells out to the sides, forming a “V” shape with your arms and torso.
  4. Pause at the top of the movement, then slowly lower the dumbbells back down to your sides.
  5. Repeat for the desired number of repetitions.

It’s important to use a weight that challenges you but also allows you to maintain proper form throughout the exercise. Start with a lighter weight and gradually increase as you get stronger. It’s also important to avoid using momentum to lift the weight.

2. Shoulder press

The Shoulder Press, also known as the Overhead Press, is a compound exercise that primarily targets the shoulders, as well as the triceps, upper back, and core muscles.

Here’s how to perform the exercise:

  1. Stand with your feet shoulder-width apart and hold a barbell or dumbbell at shoulder height with your palms facing forward.
  2. Engage your core and press the weight overhead, fully extending your arms while keeping your elbows close to your body.
  3. Lower the weight back to shoulder height with control.
  4. Repeat for the desired number of repetitions.

It’s important to keep your head and chest up and avoid leaning too far back or arching your lower back.

3. Kickback

The Kickback, primarily targets the triceps, the muscles located at the back of the upper arm. By performing Kickbacks, you can develop stronger and more defined arms, improve your upper body strength, and improve your overall athletic performance.

Here’s how to perform the exercise:

  1. Stand with your feet hip-width apart and hold a dumbbell in your right hand.
  2. Bend your knees slightly, hinge forward at the hips, and keep your back straight.
  3. Bring your right elbow up to your side, so your upper arm is parallel to the floor, and extend your arm straight back, keeping your elbow close to your body.
  4. Pause at the top of the movement and squeeze your triceps.
  5. Slowly lower the weight back to starting position.
  6. Repeat for the desired number of repetitions and then switch to the left arm.

It’s important to keep your core engaged, and your back straight. Please try to avoid swinging the weight.

10 Minute toned arms workout at home.

4. Triceps Extension

The Triceps Extension is a strength-training exercise that primarily targets the triceps, the muscles located at the back of the upper arm.

Here’s how to perform the exercise:

  1. Stand with your feet shoulder-width apart and hold a dumbbell in both hands, with your palms facing up.
  2. Raise the weight above your head, fully extending your arms.
  3. Slowly lower the weight behind your head, keeping your elbows close to your ears and your upper arms stationary.
  4. Pause at the bottom of the movement, and then return to the starting position by extending your arms overhead.
  5. Repeat for the desired number of repetitions.

It’s important to engage your core while performing this exercise and keep your back straight without arching your lower back.

5. In & Out Curls

The In & Out Curls is a strength-training exercise that targets the upper arm’s biceps, the muscles located at the front.

Here’s how to perform the exercise:

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, with your palms facing up.
  2. Begin with your arms at your sides and elbows close to your body.
  3. Curl both dumbbells up towards your shoulders at the same time, rotating your palms so they face your shoulders.
  4. Lower both dumbbells back down to your sides.
  5. Next, perform another set of curls, but this time, rotate your palms so they face each other as you curl the dumbbells up toward your shoulders.
  6. Lower both dumbbells back down to your sides.
  7. Repeat this alternating pattern of curls for the desired number of repetitions.

The In & Out Curls exercise is an effective way to target both the long head and short head of the biceps and can help you develop stronger and more defined arms.

6. Inside Curl

The Inside Curl is a strength-training exercise that targets the upper arm’s biceps, the muscles located at the front.

Here’s how to perform the exercise:

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, with your palms facing each other and your arms fully extended at your sides.
  2. Keeping your elbows close to your body, curl both dumbbells up towards your shoulders, rotating your palms so they face your shoulders.
  3. Pause at the top of the movement and squeeze your biceps.
  4. Lower both dumbbells back down to your sides.
  5. Repeat for the desired number of repetitions.
RECOMMENDED FOR YOU  3 Rules to Get Rid of Stubborn Arm Fat

The Inside Curl exercise effectively targets the short head of the biceps and can help you develop stronger and more defined arms.

7. Reverse Fly

The Reverse Fly is a strength-training exercise that targets the rear deltoids, the muscles located at the back of the shoulders.

Here’s how to perform the exercise:

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, with your palms facing each other and your arms fully extended at your sides.
  2. Keeping a slight bend in your elbows, raise both arms out to the sides until they are parallel to the floor.
  3. Pause at the top of the movement and squeeze your rear deltoids.
  4. Slowly lower both arms back down to your sides.
  5. Repeat for the desired number of repetitions.

The Reverse Fly exercise is an effective way to target the rear deltoids, improve shoulder stability, and help prevent shoulder injuries.

8. Havyk Raises

The Havyk Raises, also known as the Upright Row, is a strength-training exercise that targets the trapezius, the muscles located in the upper back, and the shoulders.

Here’s how to perform the exercise:

  1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, with your hands slightly wider than shoulder-width apart.
  2. With your arms fully extended at your sides, lift the barbell up towards your chin, keeping it close to your body.
  3. Pause at the top of the movement and squeeze your trapezius and shoulder muscles.
  4. Slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

The Heavy Raises exercise is an effective way to target the upper back and shoulders, and improve posture.

How to Get Toned Arms? Try This Most Effective Workout to Lose Arm Fat

9. Dips

Dips are a strength-training exercise that primarily targets the triceps, the muscles located at the back of the upper arm, as well as the chest and shoulders.

Here’s how to perform the exercise:

  1. Find parallel bars or two sturdy chairs that can support your weight.
  2. Place your hands on the bars or chairs, shoulder-width apart, and lift your feet off the ground.
  3. Lower your body down by bending your elbows until your upper arms are parallel to the ground.
  4. Pause at the bottom of the movement, and then push yourself back up to the starting position by extending your arms.
  5. Repeat for the desired number of repetitions.

Dips are a great way to build strength in the triceps, chest, and shoulders, and can be done almost anywhere with the right equipment.

10. Push ups

Push-ups are a classic body-weight exercise that primarily targets the chest, shoulders, and triceps, while also engaging the core muscles.

Here’s how to perform the exercise:

  1. Start in a plank position, with your hands shoulder-width apart and your feet hip-width apart.
  2. Lower your body down towards the ground by bending your elbows, keeping your body in a straight line from your head to your heels.
  3. Keep your elbows close to your body and pause at the bottom of the movement.
  4. Push yourself back up to the starting position by extending your arms.
  5. Repeat for the desired number of repetitions.

It’s important to avoid letting your hips sag or your elbows flare out to the sides.

10-Minute Slim Arms Workout at Home.

11. Reverse curls

Reverse curls are a strength-training exercise that primarily targets the brachioradialis, the muscle located in the forearm, and also works the biceps.

Here’s how to perform the exercise:

  1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, with your hands shoulder-width apart and your palms facing down.
  2. With your arms fully extended at your sides, lift the barbell up towards your shoulders, keeping your elbows close to your body.
  3. Pause at the top of the movement and squeeze your biceps and brachioradialis muscles.
  4. Slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.
    Reverse curls are a great way to strengthen the forearms, improve grip strength, and add definition to your biceps.

12. Curl Holds

Curl holds, also known as static bicep curls, are a strength-training exercise that primarily targets the upper arm’s biceps, the muscles located at the front.

Here’s how to perform the exercise:

  1. Stand with your feet shoulder-width apart and hold a pair of dumbbells with an underhand grip, with your palms facing up.
  2. With your arms fully extended at your sides, lift the dumbbells up towards your shoulders, keeping your elbows close to your body.
  3. Once you reach the top of the curl, hold the position for a set amount of time, usually around 10-15 seconds.
  4. Slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.

Curl holds are a great way to build strength and endurance in the biceps and can be a challenging variation to regular bicep curls.

You must also try to change your eating habits and switch to clean lean diet so that you lose weight.  Drinking plenty of water, sleeping well, eating more fruits and vegetables can help you lose weight.

You can also try this drink that can help you detoxify your body and help you lose weight.

Here is the video you can watch to perform all the above workouts step by step.  It will not be easy for your if you are doing it for the first time but trust me you be happy after few days when you start to see the results.

Now you are working out to have perfectly toned arms, then why not do some workout to have sexy and slim legs.

10 Minutes a Day Slim Legs Pilates Exercises You can Easily do at home

8 thoughts on “This is Best Workout to Help You Lose Arm Fat”

  1. The only thing I can say is that I think the exercises are done too fast…. I believe if you slow them down and do less, the benefits would be greater…. debatable… 🙂

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top