Top Exercises for Losing Arms Fat

Discover effective exercises to lose arm fat, learn how to combine them, and follow our week-long workout plan for toned, sculpted arms.
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Push-Ups

 

Push-ups are a classic exercise targeting the triceps, biceps, and shoulders. Start in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body until your chest almost touches the floor, keeping your elbows close to your body. Push back up to the starting position. Repeating this motion helps tone and strengthen your arm muscles.

Tricep Dips

 

Tricep dips effectively target the muscles on the back of your upper arm. Use a chair or a sturdy surface. Sit on the edge, place your hands next to your hips, and walk your feet out slightly. Lower your body by bending your elbows, keeping them pointed backward, until your upper arms are parallel to the floor. Press through your palms to return to the starting position.

Plank to Push-Up

 

This exercise combines core stability with arm strength. Begin in a forearm plank position. Transition to a push-up position by placing one hand under the shoulder, followed by the other, while maintaining a straight back. Then, return to the forearm plank. Alternate the arm that moves first and repeat the sequence.

Bicep Curls

 

Bicep curls are essential for toning the front of the arms. Use dumbbells or resistance bands. Stand or sit with your arms at your sides and palms facing forward. Curl the weights up towards your shoulders while keeping your elbows close to your body. Slowly lower them back to the starting position.

Overhead Tricep Extension

 

Hold a dumbbell or a similar weight with both hands, with your arms extended overhead. Keeping your elbows close to your head, lower the weight behind your head by bending your elbows. Extend your arms back to the starting position. This exercise isolates the triceps for focused toning.

Arm Circles

 

Arm circles are a simple yet effective exercise that can be done anywhere. Extend your arms straight out to the sides at shoulder height. Make small forward circles for a set amount of time, then reverse the direction. This motion helps in building endurance and toning the arm muscles.

Hammer Curls

 

Hammer curls focus on both the biceps and forearm muscles. Hold a dumbbell in each hand with palms facing each other. Curl the weights towards your shoulders while maintaining the hammer grip. Lower them back slowly. This variation of the bicep curl increases arm muscle engagement.

Side Plank with Arm Raise

 

Start in a side plank position, supporting your body with one forearm and stacking your feet. Raise your free arm straight above you. Hold for a few seconds and then slowly bring your arm down. This exercise enhances stability and works out the muscles in the arms and shoulders.

Resistance Band Pull- Apart

 

Hold a resistance band in front of you at shoulder height with both hands. Pull the band apart by moving your arms to the sides while squeezing your shoulder blades together. This exercise targets the shoulders and upper back, offering a complementary workout for arm toning.

Plank Up-Downs

 

Begin in a forearm plank. Move to a full plank by lifting one hand and placing it on the ground, followed by the other hand. Lower back down, one hand at a time. This exercise strengthens the arms, core, and helps improve overall endurance.

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How to Combine Exercises for Losing Arms Fat

 

Push-Ups and Tricep Dips

 

  • Alternate Push-Ups with Tricep Dips to effectively target both the front and back of your upper arms. Perform a set of push-ups and follow immediately with tricep dips, minimizing rest between the two to maintain muscle engagement and increase endurance.

 

Plank to Push-Up and Plank Up-Downs

 

  • Incorporate Plank to Push-Up with Plank Up-Downs for a dynamic upper body workout. Start with the plank to push-up exercise, focusing on transitioning smoothly between positions, then proceed to plank up-downs to further enhance arm and core strength.

 

Bicep Curls and Hammer Curls

 

  • Combine Bicep Curls with Hammer Curls for comprehensive bicep strengthening. Alternate between regular bicep curls and hammer curls within your set to ensure balanced muscle development and targeted arm toning.

 

Overhead Tricep Extension and Resistance Band Pull-Apart

 

  • Pair Overhead Tricep Extension with Resistance Band Pull-Apart to work on both tricep isolation and shoulder stabilization. Begin with overhead tricep extensions to focus on triceps, then immediately perform resistance band pull-aparts to engage upper shoulders and back.

 

Arm Circles with Side Plank with Arm Raise

 

  • Complement Arm Circles with Side Plank and Arm Raise for a balance of endurance and stability. Perform arm circles to warm up and activate shoulder muscles, followed by side planks with arm raises to enhance shoulder stability and control.

 

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Best Week Plan for Losing Arms Fat

Day 1: Push Day

 

  • Push-Ups: 3 sets of 10-15 reps
  • Tricep Dips: 3 sets of 12 reps
  • Arm Circles (forward and backward): 3 sets of 30 seconds each direction

 

Day 2: Pull & Stability

 

  • Resistance Band Pull-Apart: 3 sets of 15 reps
  • Side Plank with Arm Raise: 3 sets of 10 reps each side
  • Plank Up-Downs: 3 sets of 8 reps

 

Day 3: Mix & Tone

 

  • Plank to Push-Up: 3 sets of 10 reps
  • Bicep Curls: 3 sets of 12 reps
  • Hammer Curls: 3 sets of 10 reps

 

Day 4: Rest & Recovery

 

Focus on rest, hydration, and gentle stretching to promote muscle recovery.

 

Day 5: Upper Body Challenge

 

  • Overhead Tricep Extension: 3 sets of 12 reps
  • Tricep Dips: 3 sets of 15 reps
  • Arm Circles (forward and backward): 3 sets of 45 seconds each direction

 

Day 6: Strength & Endurance

 

  • Push-Ups: 4 sets of 12 reps
  • Resistance Band Pull-Apart: 3 sets of 15 reps
  • Side Plank with Arm Raise: 3 sets of 12 reps each side

 

Day 7: Active Recovery

 

Engage in light activities such as walking, yoga, or swimming to maintain movement without straining the arms.

 

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