10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

  1. Tricep dips

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Works: Triceps

  • Grab that chair again – this time, it’ll be helping you tone your triceps.
  • Place the chair against the wall and rest your hands on the seat a shoulder-width apart. Slide your butt off the seat and keep your legs extended out in front of you.
  • As you lower yourself, bend your elbows until they are at 90 degree angles. Once you’ve reached this point, press down on the chair to pull yourself back up to the starting position. Get as many of these reps into the 30 seconds as you can.
  • Do 10-15 reps.
  1. Bicep curls

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Works: Biceps and shoulders

  • Keep your upper arms stationary, maintain your elbows close to your body and breathe out as you lift the dumbbells.
  • Complete 3 sets of 10-15 reps for each arm.
  1. Push ups

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Works: Triceps and Deltoids

  • Start in a traditional push up starting position, your feet a couple of inches apart and your arms directly under your shoulders.
  • Keep your abs tight and drop your body straight down bending just your arms.
  • Go back to the starting position. Repeat.
  • Repeat 10-15 times.
  1. Tricep Kickbacks

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Works: Triceps

  • Grab a set of dumbbells, bend your torso and bring your elbows up.
  • Exhale as you kick your arms back and then slowly return to the starting position.
  • Do 3 sets of 8-10 reps.
  1. Plank

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Works: Chest, Shoulders, Biceps and Core

  • (A) Begin on all fours, with hands directly under shoulders, knees and feet hip-distance apart and fingers spread out. If you’re a beginner, rest on your forearms instead. (This also applies to all subsequent exercises.)
  • (B) Tuck toes underneath feet so that all 10 toes lie flat. Extend legs and push up hips so that your body is in a straight line from shoulders to heels. Draw in your abs, squeeze your glutes, and keep your head in a neutral position that’s in line with your spine. Hold for 30 seconds.
  • Repeat 3 times.
  1. Tricep Extensions

Works: Triceps

  • Lie on your back and extend your arms in front of your shoulders.
  • Keeping the upper arms stationary, bend your elbows until the dumbbells are near your ears.
  • Complete 2-3 sets of 10-15 reps.
  1. Lateral Arm Raises

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Works: Deltoids

  • Hold the weights and raise your arms out to the sides until your elbows are at shoulder height.
  • Do 10-15 reps on each side and two sets.
  1. Overhead Press

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Works: Shoulders

  • Hold the weights in front of your shoulders with your palms facing front. Push the dumbbells up and, as you extend your elbows, breathe out.
  • Do 3 sets of 10-15 reps.
  1. Bent Over Row

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Works: Triceps and Biceps 

  • Place your feet shoulder-width apart.
  • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
  • Make sure your hands are straight and placed under your shoulders.
  • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
  • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
  • Repeat 10-15 times.
  1. Skull Crushers

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Works: Triceps

  • Lie on your back and extend your arms in front of your shoulders. Keeping the upper arms stationary, bend your elbows until the dumbbells are near your ears.
  • Complete 2 or 3 sets, 10-15 reps each



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