Are you looking for an effective way to get rid of arm fat?
An excessive amount of fatty tissue on your arms can be difficult to tackle; however, there are a few effective exercises and strategies that can help you tone those guns in time for summer.
Whether you’re striving for ripped biceps or just want to slim them down, these top workouts for arm fat will help create toned lower arms and perfectly sculpted muscles without becoming bulky.
So, grab some weights, and let's blast away that arm fat:
Best Workouts For Arm Fat At Home
Moving forward, we’re going to talk about the best exercises that will help you lose arm fat fast:
1. Gripzilla Tornado
By consistently incorporating this exercise into your fitness routine, you can expect to experience significant gains in forearm strength and muscle development.
The controlled curling motion with adjustable resistance targets the forearm flexors, and help you get rid of arm fat.
This exercise not only enhances grip strength but also plays a role in improving overall upper body strength.
- 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.
- Aim for 3 sets of 10-15 repetitions. Adjust the resistance level as needed to challenge your forearm muscles and track your progress.
2. Gripzilla Twister
The Gripzilla Twister is a unique exercise designed to boost wrist and forearm strength, along with helping you get rid of arm fat.
By using this twisting motion, you engage both the forearm extensor and flexor muscles, promoting balance and strength in the wrist and forearm area.
The twister's adjustable resistance allows you to tailor the exercise to your specific fitness level, making it suitable for individuals at various stages of strength and conditioning.
As you progress and increase resistance, you'll notice improved wrist stability, enhanced grip strength, and a reduction in the risk of wrist-related injuries.
- Hold the Gripzilla Twister with both hands, palms facing each other.
- Add weight to the twister as needed.
- Start the movement by allowing the spinning weight to naturally unwind.
- Twist your wrists outward to initiate this motion.
- After unwinding, engage your wrists in an inward twist to wind the weight back up.
- Aim to complete 3 sets of 10-15 repetitions for this twisting exercise.
- Gradually increase resistance as you progress for optimal results.
Push-ups are a highly effective bodyweight exercise for toning and sculpting your arms.
They primarily engage your triceps, the muscles at the back of your upper arms, making them an excellent choice for targeting arm fat.
Additionally, push-ups engage your chest and shoulders, offering a full upper body workout.
By incorporating push-ups into your routine, you can strengthen and tone your arms while reducing excess fat in the area.
- Begin in a plank position with your hands placed slightly wider than shoulder-width apart.
- Extend your legs straight, balancing on your toes, and engage your core to keep your body in a straight line.
- Lower your body toward the ground by bending your elbows.
- Keep your body in a straight line from head to heels.
- Go as low as you can while maintaining proper form and control, ideally until your chest is just above the ground.
- Ensure your elbows are close to your body, not flaring out.
- Exhale as you push back up to the starting position, fully extending your arms.
- Aim for 3 sets of 10-15 repetitions, or adjust as needed for your fitness level.
4. One-Arm Tricep Dips
One-arm tricep dips are an isolation exercise for arm fat specifically designed to target the triceps.
Focusing on one arm at a time allows for concentrated effort on the back of your arms, which is often a trouble spot for arm fat.
The controlled movement helps build lean muscle in the triceps, promoting a more defined appearance while reducing the fat layer around the area.
One-arm tricep dips can lead to stronger, slimmer arms when incorporated into your workout routine.
- Sit on the edge of a stable chair or bench with your hands placed next to your hips, fingers pointing forward.
- Keep your knees bent at a 90-degree angle with your feet flat on the floor.
- Lift one leg off the ground and extend it straight out.
- Slowly lower your body by bending the elbow of the arm you are keeping on the chair.
- Go as low as your flexibility allows, ideally until your upper arm is parallel to the ground.
- Maintain a straight back and avoid hunching your shoulders.
- Push your body back up to the starting position by straightening your arm.
- Keep your core engaged throughout the exercise.
- Aim for 3 sets of 10-15 repetitions for each arm.
5. Lat Pulldowns
Lat pulldowns primarily engage the latissimus dorsi muscles in your upper back but also work the biceps and forearms.
While they don't directly target arm fat, these exercises contribute to overall fat loss by increasing muscle mass and metabolic rate.
As your back and arms become stronger, they assist in compound movements and calorie burning during workouts.
This, in turn, aids in reducing fat, including that in the arms, as you achieve a more balanced and lean physique.
- Sit at a lat pulldown machine with your feet flat on the ground and your thighs secured under the leg pads.
- Grab the bar with a wide grip, hands slightly wider than shoulder-width apart, and your palms facing forward.
- Pull the bar down toward your chest by engaging your lats (the muscles in your upper back).
- Keep your back straight and lean slightly back as the bar comes down.
- Exhale as you bring the bar to your chest.
- Hold for a brief moment, focusing on squeezing your back muscles.
- Slowly release the bar to the starting position, allowing your arms to fully extend.
- Keep control throughout the movement.
- Aim for 3 sets of 10-12 repetitions, adjusting the weight to challenge yourself.
6. Arm Circles
Arm circles are a simple yet effective exercise for toning and strengthening the shoulder and arm muscles, including the deltoids and triceps.
While they are not a direct fat-burning exercise, they help improve muscle tone, which can lead to more shapely arms.
The dynamic motion of arm circles also helps with flexibility and joint mobility, making them a valuable addition to your warm-up routine before more intensive exercises that target arm fat.
- Stand with your feet shoulder-width apart.
- Extend your arms out to your sides, parallel to the ground.
- Begin making small, controlled circles with your arms, moving them forward in a clockwise motion.
- Gradually increase the size of the circles, maintaining control.
- After a set number of repetitions, reverse the direction and perform the same number of circles in the opposite direction.
- Do 3 sets of 15-20 circles in each direction to engage your shoulder and arm muscles.
7. Triceps Kickback
Triceps kickbacks are an excellent isolation exercise for getting rid of arm fat.
By extending the arm fully during this movement, you engage and strengthen the triceps muscle, contributing to a more defined appearance in the back of the arms.
While they may not directly burn a significant number of calories, they play a crucial role in building lean muscle.
Over time, increased muscle mass elevates your resting metabolic rate, aiding in fat loss not only in the arms but throughout the body as well.
- Stand with your feet hip-width apart while holding a dumbbell in each hand.
- Bend your knees slightly and hinge forward at your hips, keeping your back straight.
- Bend your elbows to 90 degrees and bring your upper arms parallel to your torso.
- Extend your arms straight back, keeping them close to your body.
- Squeeze your triceps at the top of the movement.
- Hold for a moment, feeling the contraction in your triceps.
- Slowly bend your arms to return to the starting position, maintaining control.
- Aim for 3 sets of 10-12 repetitions with each arm.
After all that you have learned about the best exercises to lose arm fat, the most important thing to take away is this: don't give up.
It may feel like a tough journey at times - but with enough dedication and perseverance, you will find yourself closer and closer to being arm-fat free.
Start training today, and say goodbye to arm fat tomorrow.