Want strong, lean, sculpted arms? Having toned arms when you’re rocking a sleeveless top, dress, or bathing suit is a popular fitness goal that many people strive to achieve-and for good reason. Dealing with “bat wings” or “bingo wings” is just plain frustrating. But rest assured, we have the best exercises to lose arm fat fast that trainers swear by.
Unfortunately, you can’t completely target or reduce a specific area when it comes to losing fat. What you can do is train to reduce the amount of fat that you have in certain areas of your body, such as your arms. You can melt fat, build lean muscle, and sculpt your arms with the exercises below.
5 Exercises To Lose Arm Fat Fast
1- Dumbbell press
Lie supine on floor (or bench) with dumbbells in hands, palms facing forward. Bend elbows apart (back of shoulders should touch floor). Extend elbows and push dumbbells up. Return to starting position and repeat. Perform the desired number of repetitions. Repeat 10 times for a total of 3 sets.
2- Side walk in a plank
Stand in plank position with arms outstretched. Your body should be in a straight line. Step your right arm over your left arm as you step your left leg to the left. Then step your left hand and right foot to the left at the same time to return to the plank position. Your arms and legs should move at the same time. Take 5 steps to the left and 5 steps to the right to complete one repetition. Try not to lift your pelvis during this movement and keep your abdomen taut. Repeat 10 times for a total of 3 sets.
3- Crocodile
For this exercise, use sliders, two towels, or two disposable plates.
Take a pair of sliders and place them on the floor. Place your toes on the sliders and assume a plank position with your arms straight. Make sure your wrists are just below your shoulders and your back and neck are relaxed. Using your abs, move your right arm forward as you pull your entire body up. Repeat the same movement with your left arm. Continue to move forward, controlling all movements. Be sure to maintain the plank position throughout the exercise and try not to rotate your pelvis and torso. Perform this exercise for 10-30 seconds.
4- Dumbbell arm extension
Stand upright with feet hip width apart, do not flex lower back. Grasp dumbbells with hands, slightly flex elbows. Raise dumbbells to shoulder height, then lower to starting position (closer to body). Do not strain neck or raise shoulders. Repeat. Perform the desired number of repetitions. Repeat 10 times for a total of 3 sets.
5- Dumbbell curls
Stand upright with feet shoulderwide apart. Grasp dumbbell with right hand and lower to floor. Place left hand on left hip. Bend your body slightly forward, work your abs, don’t bend at the lower back. Bend right elbow and pull dumbbell toward body. This is the starting position. From there, straighten the arm smoothly and pull the dumbbell back to the level of the pelvis. Fix the elbow and shoulder, working only with the forearm. Gently return to starting position, flex elbow and repeat. Perform the desired number of repetitions for each arm. Repeat 10 times for a total of 3 sets.
