In this article, you will find eight easy exercises that will help you lose arm fat, and will help you tone your upper body as well as achieve slim arms.
KAMPALA | NOW THEN DIGITAL — The best exercises to lose arm fat will help you tone and strengthen your biceps and triceps, increasing your overall calorie expenditure and promoting weight loss.
- To begin, stand with your feet shoulder width apart. Bend your elbows until you touch the counter, then straighten your arms to return to the starting position.
- Try doing three sets of each exercise for at least ten reps. With a little bit of dedication, you can see the results in just a few weeks.
- Try using an app like BetterMe to track your progress and maximize your workout potential. And remember to keep an eye on your form!
- Aside from arm workouts, you can also perform other exercises to lose arm fat. One of the best arm exercises for burning arm fat is the squat and press. This combination of exercises will burn more calories and help you tone your arms at the same time.
- Moreover, squats stimulate the release of human growth hormone and testosterone. And finally, combining these exercises can help you achieve the ultimate goal of sculpted arms.
You can perform these exercises anywhere, and you don’t need any special equipment or clothing. Here are 8 arm fat-loss exercises that you can do at home.
Once you learn the proper technique, you’ll see noticeable results in just a few weeks.
So, let’s explore some of these exercises. I hope you’ll find something that works for you.
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Push-ups
The basic push-up is the “granddaddy” of arm-sculpting exercises. While it targets your arms and core, push-ups do not directly target your biceps.
Your biceps are more involved in stabilizing your body during a push-up than other arm-sculpting exercises, but they can still be trained by doing other bicep-focused exercises.
Bicep curls, shoulder presses, and reverse flies are some of the bicep exercises you can do.
To get the most out of this arm-sculpting exercise, focus on improving your form and flexibility. Do push-ups using your body weight to increase the size of the circles in your arms.
By using your own body weight as resistance, push-ups can help you tone your arm muscles and burn unwanted fat.
For the best results, perform these exercises on a regular basis. If you’re having trouble getting started, here are some exercises you can try.
A wall push-up is a great way to get started with arm-sculpting exercises. While traditional push-ups focus on your biceps, you can also work your triceps and lats with this exercise.
Regardless of where you decide to train, you can take these exercises anywhere there is a wall. Just make sure you know the limits of your strength before beginning any exercises.
Triceps dip
Triceps dip exercises are great for losing arm fat because they require you to lower your body while exercising your biceps.
You can do triceps dips on parallel bars or with a weight belt. When performing these exercises, make sure your shoulders are relaxed and your neck is straight.
Also, keep your elbows soft to avoid hurting yourself. Triceps dips can also be performed with a weight vest.
Triceps dips are a great upper body exercise that will tone your biceps and build strength in your arms and shoulders. They are easy to do, and you can do them almost anywhere.
There are many variations of this exercise, so there’s bound to be one that works for you.
The basic exercise involves sitting on a bench or yoga mat and extending your arms. Then, bend your knees and raise your upper body off the floor until it reaches 90 degrees.
Repeat this exercise for twenty minutes.
Triceps dips are an effective way to burn arm fat. They isolate the triceps muscles, which are responsible for most of the arm fat.
The first move is to hold a dumbbell with the palms facing inward. Next, hold the other hand by your chest with your fingers pointing up toward your head.
As you press the hand down, you extend your elbow and squeeze the tricep muscle. For more advanced exercises, you can perform a kneeling sphinx push-up instead.
Dumbbell Curl to Press
If you’re trying to lose arm fat, it’s important to target different muscle groups in your arm with different exercises.
The best way to work these muscles is to do compound exercises, which involve multiple muscles being worked at the same time.
Beginners should start with three or four sets of each exercise and aim for eight to 12 repetitions per set. Eventually, you can increase the number of sets and repetitions.
If you want to build your arm muscles and tone your upper body, a good arm workout should include two days of weight lifting and 180 minutes of cardio a week.
To do this, split your workout into six 30-minute sessions. To get the most out of the workout, start by standing straight with a barbell at shoulder-width distance.
Slowly return to the starting position and repeat. Try to focus on developing the muscles of your forearms while you are doing the exercise.
To lose arm fat, you should also reduce your caloric intake. Eat less processed and higher-protein foods. Avoid fatty foods and sugary snacks.
If you have extra body fat, you should consider losing it to show off a leaner arm.
Using strength training and cardio to build muscle will burn additional calories and tone your arms, so you can replace arm fat with a more defined arm.
Side plank
If you have stubborn arm fat, you need to learn side plank exercises. To get the best results, perform a few sets of 10 reps in each direction.
You should be able to balance on your hands and knees with a little guidance. Begin by keeping your hands shoulder-width apart and your elbows straight.
Once your arms have stabilized your body weight, lower yourself and extend your arms. Try to maintain this position for at least 60 seconds.
Another variation of side plank exercises to lose arm fat involves alternating your arm and leg raises. These strengthen your core and lower back and target your quads and shoulders.
This exercise is suitable for all fitness levels and can also help you lose arm fat. To get the best results, do as many reps as possible and gradually increase the intensity.
It also has a great effect on the arms. And you can easily do this exercise at home.
Chair dip
The triceps dip on a chair is a versatile exercise that builds up upper body strength and helps burn arm fat. To perform this exercise, you’ll need two chairs or sturdy benches, and your arms.
You’ll want to keep your elbows bent and focus on controlling your movements throughout the range of motion. You can also add more weight to the exercise by crossing one foot over the other knee.
Here’s how to perform chair dips to burn arm fat:
Begin by using a set of rings or parallel bars to hold your arms. You’ll be working your core with the dip, and you’ll feel a great burn in your arms as a result.
To do the exercise safely, start with a small weight, such as a water or cold drink bottle, or use dumbbells.
Aim to lower yourself slowly to one kilo, and hold this position for two seconds before slowly rising back up.
You’ll find that this exercise is not difficult, and your results will be immediate.
Triceps extension
Triceps extension exercises are an excellent way to lose arm fat. This type of arm muscle training uses your biceps, triceps, and hamstrings to burn fat and tone the arm muscles.
Dumbbell chins are a great way to lose arm fat, as well. To perform a dumbbell chin, you must hold the dumbbells with your forearms extended.
Bend your elbows and lower the weights until you are able to squeeze your triceps.
Tricep extensions target the triceps by repeatedly flexing the elbow joint against resistance.
To do a tricep extension exercise, start with overhead tricep extensions and move up to a more advanced version, such as a skull crusher.
You should hold the position for a beat or two when the arms are fully extended. Tricep extensions are performed with a flat bench or barbell.
To perform a tricep extension, you need to hold a dumbbell or weighted barbell in each hand or a weighted barbell in both hands.
When you are fully extended, squeeze the tricep muscle with your hand.
Triceps extension exercises work the triceps’ backside, which is one of the most vulnerable areas. As the triceps extend the arm at the elbow, this area is often the most affected.
Triceps extension exercises are critical for burning arm fat and toning up these muscle groups.
Half-moon rotation
Half-moon rotation exercises target the biceps, shoulders, and triceps. Stand with your feet hip-width apart and bend your knees to the height of the equipment.
Next, bring your elbows down, and rotate your thumbs backward. Repeat this exercise as many times as you can to burn arm fat and tone your arms.
If you’re looking for a great full-body workout, try half-moon rotation exercises.
You can use two half-liter water bottles to perform this arm rotation exercise. Stand up straight with your feet shoulder-width apart and stretch your arms up to shoulder height.
Then, alternately rotate your arms forward and backward, toning different parts of your body. To maximize your fitness potential, you can use the BetterMe app.
You’ll get the guidance of a personal trainer, nutritionist, and cheerleader all in one app.
Squat and press
Squat and press exercises are two of the best ways to lose arm fat, but they are only half the battle.
While proper diet and exercise are essential for healthy weight loss, exercising regularly is also crucial for the appearance of slim, toned arms.
While you can use dumbbells or a bottle of water instead of a dumbbell set, make sure you hold them in a straight position and maintain a 90-degree angle to your trunk.
A good routine includes three sets of 20 reps.
When performing squats, remember to maintain proper stance and stay well-grounded. You want your core to be tight, so you can effectively burn stubborn belly fat.
Hold the position for two to five seconds. The longer the hold, the more fat will be burned.
If you are looking to burn arm fat, use a longer time frame. Keep in mind that a higher repetition count will boost your fat-burning potential.
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