Are you tired of having those bat wings flapping around? Are you constantly trying to hide them in your long sleeves but can’t seem to get rid of them, no matter how hard you try?
Then, it may be time to learn some of the best arm exercises for getting rid of bat wings.
With this blog post, we'll cover all things related to arm workouts and how exercising can help tone those arms.
So, throw on your yoga pants and get on with these effective exercises for finally feeling confident in a tank top again:
Best Arm Exercises To Get Rid Of Bat Wings
Listed below are the best arm workouts to get rid of bat wings:
1. Gripzilla Tornado
Looking for the ways to get rid of bat wings with workout? The Gripzilla Tornado is here to save your day.
The Gripzilla Tornado workout actively engages the forearm muscles, which can help improve the overall strength of your arms.
Stronger forearms can assist in enhancing your grip and stability during other arm exercises, allowing you to perform them more effectively.
- Hold the Gripzilla Tornado firmly in your hands.
- Position the roller at the bottom.
- Set the adjustable resistance to a suitable level for your strength.
- Stand upright with proper posture and feet shoulder-width apart.
- Extend your arms in front of you, keeping them parallel to the floor.
- Start the movement by curling the Gripzilla Tornado upward towards your body.
- Flex your wrists and contract your forearm muscles.
- Maintain a controlled and deliberate motion, avoiding jerking or sudden movements.
- Continue curling until the Gripzilla Tornado reaches chest level, fully contracting your forearm muscles.
- Hold this position briefly to emphasize tension on your forearms.
- Slowly reverse the motion by gradually uncurling your wrists.
- Lower the Gripzilla Tornado back to the starting position.
2. Hand Grippers
Hand grippers are a portable and convenient tool that you can use almost anywhere to improve your grip and, by extension, your overall arm strength and endurance.
If you want to get rid of bat wings sooner, consider adding had grippers into your workout routine.
Equipment: Hand grippers with adjustable resistance.
- Hold the hand gripper in one hand and squeeze it as tightly as possible.
- Hold the squeeze for a few seconds to build endurance.
- Slowly release your grip.
- Repeat the squeeze and release for the desired number of repetitions.
- Switch to the other hand and repeat the exercise.
3. Tricep Dips
Tricep dips primarily target the triceps brachii muscles, helping to strengthen and tone the back of your upper arms, which is essential for reducing the appearance of bat wings.
These dips can be done with minimal equipment and your body weight, making them one of the best at-home workouts to remove bat wings.
Equipment: You'll need a stable bench or chair for this exercise.
- Sit on the edge of the bench or chair with your hands placed shoulder-width apart, fingers pointing forward.
- Place your feet flat on the ground and extend your legs in front of you.
- Slide your hips off the bench and lower your body by bending your elbows until they are at about a 90-degree angle.
- Keep your back close to the bench, and your elbows should be pointing backward, not out to the sides.
- Push your body back up to the starting position by straightening your arms.
Repetitions: Start with a few repetitions and gradually increase the number as you build strength.
4. Tricep Kickbacks
Tricep kickbacks isolate and intensely engage the triceps, helping to firm and tone the area effectively.
This exercise helps create a balanced arm appearance by working both arms independently, preventing strength imbalances or muscle asymmetry.
Equipment: You will need a dumbbell for this exercise.
- Hold a dumbbell in your right hand.
- Stand with your feet shoulder-width apart and bend your knees slightly.
- Hinge at your hips, leaning forward with your back straight.
- Keep your upper arm close to your body as you extend your right arm straight behind you.
- Squeeze your tricep muscles at the top of the movement.
- Slowly return your arm to the starting position.
- Repeat the movement for the desired number of repetitions.
- Switch to the left arm and repeat the exercise.
5. Hammer Curls
Incorporating exercises like hammer curls ensures that you're targeting different muscle groups in the arms for a more symmetrical look.
Hammer curls can also improve grip strength, which is valuable for daily activities and other exercises.
Equipment: You'll need a dumbbell in each hand for this exercise.
- Hold a dumbbell in each hand with your palms facing your body.
- Stand with your feet shoulder-width apart.
- Keep your upper arms stationary as you curl the dumbbells towards your shoulders.
- Squeeze your bicep muscles at the top of the movement.
- Lower the dumbbells in a controlled manner.
- Repeat for the desired number of repetitions.
It's clear that having defined arms is not an easy task. However, with the right exercises and proper dedication, you too can achieve the toned arms you've always wanted.
With consistency, you'll soon have lean and toned arms ready to flaunt.
So, what are you waiting for?
Get motivated and train those wings today.