5 Exercises To Lose Arm Fat Fast That Trainers Swear By

Looking to achieve strong, sleek, and sculpted arms? Having toned arms when you’re rocking a sleeveless top, dress, or bathing suit is a popular fitness goal many individuals strive to achieve—and for good reason. Dealing with “bat wings” or “bingo wings” is just plain old frustrating. But rest assured, we chatted with Victoria Brady, a personal trainer on Fyt (a service offering in-person and virtual expert-guided fitness), who has you covered. Gear up for the absolute best exercises to lose arm fat that trainers wear by.

Unfortunately, as far as fat loss is concerned, you can’t completely spot reduce or target one particular area. What you can do is perform training that helps to reduce the amount of fat you have in certain areas, like your arms. Brady tells us that the below exercises will melt fat, build lean muscle, and sculpt your arms.

So without further delay, let’s get into the details of these exercises to lose arm fat fast! To get started, complete each movement without weights. Once you’re completely comfortable with your form, feel free to add in dumbbells. Brady instructs to perform 10 to 12 reps per exercise, completing three to four rounds and taking a 60-second rest in between each set.

woman performing arm circles
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For Arm Circles, you’ll set up with your feet shoulder-width distance apart. Extend your arms out straight and raised up to shoulder height. Start making a tiny circular motion by rotating your hands forward. This counts as one rep. Perform 10 to 12 reps of forward circles, then 10 to 12 reps of backward circles. “The backward and forward arm movement targets and tones all the muscles of the arms, from the triceps to the shoulders,” Brady says.

Related: The #1 Bat Wings Workout To Tighten and Tone Those Arms

woman modified pushups exercises to lose arm fat fast
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Modified Pushups begin in a plank. Your knees should be on the floor and your hands positioned a bit wider than shoulder-width. Making a straight line that’s parallel to the floor, bend at your elbows slowly, and bring your chest down until it almost grazes the ground. The muscles in your core should be tight, and your back should remain flat. Hold that position, then rise back up into a plank. This counts as one rep.

Related: The #1 Bingo Wings Workout To Erase Your Arm Flab, Trainer Says

woman performing dumbbell bicep curls
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Next up, get ready for Dumbbell Bicep Curls. Brady instructs you to hold a dumbbell in each hand at your sides. Keep your elbows locked to the sides of your body, and then curl your elbows to your shoulders. Make sure your elbows remain still so your arms don’t start swinging. Bring your arms back to the starting position, and that makes one rep.

mature woman performing tricep kickback to get rid of flabby arms
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Tricep Kickbacks are set up with you holding a dumbbell in each hand. Lean forward just a bit, making sure your back stays straight. Bring your elbows back to the sky, keeping them locked to each side of your body. Your elbows should be still as you “kick” the dumbbell toward your back. You’ll do this by moving the lower part of your arm back and up to the sky. Remain in that position for a second, then move your arm to the position you started in. This counts as one rep.

woman performing dumbbell front raise
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Last but not least is the Front Raise with Dumbbells exercise. Position your feet shoulder-width distance apart. Hold your dumbbells with your palms facing toward your body and in front of your legs. Bend just a bit at your elbows as you gracefully bring the dumbbells up to the height of your chin. Pause for a second, then gradually bring the dumbbells back to the position you started in. This counts as one rep.

Alexa Mellardo

Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa

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