The best workouts to lose arm fat

The best workouts to lose arm fat
  • PublishedMarch 11, 2020

Attaining and maintaining a healthy weight is very problematic especially when it comes to specific body parts (spot reduction). Spot reduction is a type of targeted exercise intended to burn fat in specific body parts. The waistline, thighs, butt, and arms are the common areas in which people tend to accumulate excess body fat. In this article, we are going to discuss the best workouts to lose arm fat.

Most of us have stubborn parts of our bodies like we have mentioned above that accumulate excess fat. But for many people, it is the arm fat. We often wonder how to lose arm fat and why is it even there in the first place. Some of you even take the extra mile to look for certain types of dresses that can hide the arm fat.

Fortunately, there are many ways to change the appearance of your arms and among others are the workouts to lose fat. These include; Triceps Dips, Arm circles, Handstands and Headstands, Inverted row, push-ups, planks, Downward dog, Triceps extensions, Standing triceps kickbacks, Standing biceps curls and Overhead triceps.

But before figuring workouts to lose arm fat, it is important that we know what causes arms to get fat in the fast place.

What causes flabby arms?

As a matter of fact, arm fat is normal when it comes to women. This because women have high estrogen levels compared to men and therefore store up to 11% more fat compared to men. As you grow older, the metabolic rate decreases. This means that without physical exercise, the body will have a lot of excess fat which will be store in different places like the arms. Some studies show that Oestrogen is responsible for the distribution of fat cells in women. As women become older, the level of estrogen decreases making it difficult to lose the flabby arms.

What are the best workouts to lose arm fat?

Below are some of the best arm exercises for women that can help to tone the arm muscles with and without weights.

What exercises get rid of arm fat without weights?

Creating toned arms minus weights takes time and commitment. The following exercises coupled with a healthy diet will have your flabby arms toned.

Arm circles

This type of exercises involves the biceps, triceps and the shoulders

Stand straight to the ground with your arms stretched out at 90 degrees to your body.

Move the arms in small circles forward fast

Carry out as many rotations as you can

Repeat the process but this time in the reverse direction

Take some break and do 3 more sets.


This focuses on the upper arms and a strong core

Lie with your body aligned parallel to the ground

Keep the feet together, with the toes pointing down and arms at shoulder-width apart.

Keeping your body straight, bend the elbows to lower the body to the floor and back to the original position

Repeat the exercise for at least 10 times for 3 sets


This targets the triceps shoulder and back

While seated, hold the chair by the edge, with the legs straight in front of you and the heels on the floor.

Lower your hips to the floor by bending your elbows

Straighten the arms to push the body back to the original position

Repeat up to 3 sets with 15 times each.

Inverted row

This exercise concentrates on biceps

Lie flat on the floor facing upwards

Get something to grab on to or a table edge

While holding the edge, raise your upper body off the floor

Hold on to that pose for few seconds and lower the body back to the start position

Do as many sets as you can


This is one of the common exercises used to tone flabby arms

Lie facing downwards with your body horizontal to the floor

Keep your hand’s shoulder-length apart

Lower your elbows and place your forearms flat to the floor

Support your weight above the floor and hold the pose for 30 seconds or more


Downward dog exercise

Bend with your palms and heels flat on the ground.

With your spine following a straight line, press your hips backward to form a reverse V-shape

Bend the knees and use your arms to push back your weight towards your heels

You can increase the challenge by lowering your forearms

Repeat this for as many sets as you can


This targets all the core muscles

Bend down in front of a wall with your head between the elbows

Raise your legs towards the wall one at a time until they are all against the wall

Keep the top of the head above the floor with the arm muscles in the upward-lifting position

Keep this pose for a couple of minutes


Place the hands on the floor at a shoulder-width apart near a wall.

Raise your legs towards the wall one at a time until they are all against the wall

Keep the elbow straight throughout the pose for a couple of minutes

To get off the fall, take one leg down followed by the second leg

Triceps wall extensions

Stand facing the wall, with your feet about 2 feet away from the wall

Place your hands on the wall with shoulder-length apart

Low your elbows for your entire forearms touch the wall and support your body weight for some time

Press your palms and push your body back to the starting position

Repeat the procedure for as many sets as you can


 How do you get rid of arm fat with weights?

Introducing weights to arm exercises to lose fat introduce some form of resistance training, making the exercise intensive. This helps to tone muscles faster compared to that without weights.

Here are some  arm exercises with weights

Standing biceps curls

This targets biceps, forearms, and abs

Stand straight with weight in your hands and palms facing the front

Lift the weights towards your shoulder as you bend the elbows

Lower the forearms back to the starting position

Do as many sets as you can

Triceps back kicks

This targets the triceps, abs lower back, and hamstrings

Stand holding dumbbells in your hands and legs hip-width apart

Bend your body so that the chest is parallel to the ground and your knees slightly bent

Extend your forearms to straighten your hands and hold in that position for a few seconds

Low back to the start position

Do as many sets as you can

Overhead triceps extensions

This targets triceps, shoulders, abs and the back

Stand holding dumbbells with feet hip-width apart

Hold the dumbbells behind your head with elbows bent and tight to your head

Straighten your arms to lift the dumbbells towards the ceiling

Lower your hands back to the start position

Lateral arm raises

Stand with your feet together and dumbbells in each of your arms

Adjust your arms so as the palms face towards your body

Slowly raise your arms with weights in your hands until the arms are parallel to the ground

Slowly lower the arms back to the original position

Repeat this for as many sets as you can

we also wrote an article about the leg workouts to lose weight. check it out.

Home arm workout equipment that doesn’t cost the whole world

There is a variety of home workout equipment that can help you to tone your arm. we came up with a few pieces of equipment from which we think you can pick.

Wonder Arms – Arm Upper Body Workout Machine

  • The machine improves your performance, develops a firm, smooth and toned arms.
  • The design enables your hands to sit comfortably and enhance movements.
  • Easy to use and comfortable all through the time of its use.
  • Enables the body to burn the stored fat and calories to provide you with the energy for the workouts
  • Its size makes storing either at home or in the office easy.




kb sports ab roller wheel

  • Has a power assistance spring which helps increase the resistance to push out and assists the roller to roll back.
  • Ergonomic handle gives you a strong grip and above all it is comfortable., but also helps
  • Reduces strain on wrists, arms, and shoulders.
  • The handles are easy to organize which makes exercise easy.
  • It comes with a kneeling pad that is soft and eco-friendly. this also provides firm grip and support during the exercises.  
  • The wider wheel makes the roller easy to control.
  • The roller comes with a one-year manufacturer warranty


AmazonBasics Cast Iron Kettlebell Weight

  • Kettlebells provide wide range resistance training
  • It has a high-quality durable cast iron.
  • It is painted to protect it from corrosion.
  • The handles are textured to provide a secure and comfortable grip.
  •  One-year warranty


Fitness Mini Stepper with Resistance Bands

  • It as the LCD monitor which measures the steps, time and calories. this makes the exercise effective.
  • The stepper has resistance training bands. this helps to tone the chest, back, and shoulders.
  •  The hydraulic drive system  provides a smooth stepping motion
  • It has a knob that adjusts the stepping height to either short or long steps.
  •  Large textured paddles ensure non-slip footing.




we also wrote an article about the work out dumbbells for weight loss, get it here.

How long does it take for arm exercises to lose fat?

As a matter of fact, there is no magic trick to lose weight fast. Weight loss is a gradual process that takes place through regimens such as regular exercise and a healthy diet.

The question as to how long it may take for you to lose arm fact depends on so many factors that vary from person to person. These include; the intensity of the exercises, the commitment of the individual, amount of fat that one has and the body’s metabolism.

How to lose arm fat without gaining muscle?

Exercising with weight is perhaps one of the most effective workouts to lose arm fat. However, these intensive workouts come with bulging of muscles. In order to avoid muscle mass bulk, opt for exercises that do not include weights.

Exercises such as; Triceps Dips, Arm circles, Handstands and Headstands, Inverted row, push-ups, planks, and downward dog can help you in this case. They only require your body weight to tone your arms.

Bottom line

Spot reduction is not an effective way of losing body fat. It is advisable to focus on losing the entire body weight. There are many strategies or exercises that target the whole body when it comes to weight loss. These include; running, walking, push-ups, and lunges.

In addition to visiting the gym and home workouts, having a healthy diet and a healthy lifestyle can play a great role in regulating body fat.



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