Here are 10 effective lose arm fat exercises to help you lose arm fat and tone your upper body.
Are you looking to tone your upper body and shed some arm fat? Incorporating these effective arm exercises into your workout routine can help you achieve your goals. Let’s dive into the details below:-
Arm Circles
Arm circles are a great way to warm up your upper body and get the blood flowing to your arms. Stand with your feet shoulder-width apart and extend your arms out to shoulder level. Rotate your arms in small forward circles for about 30 seconds, then reverse the direction for another 30 seconds. This exercise targets your triceps, biceps, shoulders, and back muscles, making it a comprehensive warm-up move.
Push-Ups
Push-ups are a classic exercise that engages multiple muscle groups, including your arms, chest, and core. Start in a plank position with your hands shoulder-width apart. Lower your body by bending your elbows until your chest almost touches the floor, then push back up to the starting position. Aim for 3 sets of 10-15 reps. Push-ups are excellent for overall arm strength and fat burning.
Tricep Dips
To specifically target your triceps, try tricep dips. Sit on the edge of a chair or bench with your hands gripping the edge and your feet flat on the floor. Slide your hips off the edge and lower your body by bending your elbows. Push back up to the starting position. Perform 3 sets of 12-15 reps. This exercise effectively tones the back of your arms.
Bicep Curls
Bicep curls are a fundamental exercise for building and toning your biceps. Hold a dumbbell in each hand with your palms facing forward. Curl the weights toward your shoulders, squeezing your biceps at the top of the movement, then slowly lower them back down. Aim for 3 sets of 10-12 reps. Bicep curls help you achieve those nicely defined upper arms.
Shoulder Press
The shoulder press is perfect for targeting your shoulder muscles and enhancing upper body strength. Hold a dumbbell in each hand at shoulder level. Press the weights overhead until your arms are fully extended, then lower them back down to shoulder level. Perform 3 sets of 8-10 reps. This exercise will help you build strong, toned shoulders.
Upright Rows
Upright rows engage your upper arms and shoulders. Hold a dumbbell in each hand in front of your thighs. Lift the weights toward your chin, keeping them close to your body, and engage your upper arm muscles. Slowly lower the weights back to the starting position. Aim for 3 sets of 10-12 reps. Upright rows are great for defining your upper arms and shoulders.
Front Raises
Front raises focus on your front deltoids and help in building shoulder strength. Hold a dumbbell in each hand in front of your thighs. Raise your arms forward to shoulder level, then slowly lower them back down. Perform 3 sets of 10-12 reps. This exercise will contribute to well-rounded shoulder muscles and improved arm tone.
Diamond Push-Ups
Diamond push-ups are a more challenging variation of the standard push-up, targeting your triceps and chest. Form a diamond shape with your hands by touching your thumbs and index fingers together. Lower your chest toward the diamond and push back up. Perform 3 sets of 10-12 reps. This exercise intensifies the work on your triceps, helping to tone the back of your arms.
Tricep Kickbacks
Tricep kickbacks are excellent for isolating and working your triceps. Hold a dumbbell in each hand and hinge at your hips with a slight bend in your knees. Extend your arms behind you by straightening your elbows, then return to the starting position. Aim for 3 sets of 10-12 reps. This move effectively targets and tones the triceps.
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Chest Press
The chest press is a powerful exercise for your chest and arms. Lie on your back with a dumbbell in each hand. Press the weights upward until your arms are fully extended, then lower them back down to your chest. Perform 3 sets of 8-10 reps. The chest press helps build upper body strength and tones your arms and chest.
It is advisable to maintain proper form throughout each exercise, gradually increase the weights as you get stronger, and stay consistent with your workouts. With dedication and effort, you’ll be well on your way to losing arm fat and achieving a toned upper body. Good luck on your arm fat loss journey!
Stretches For Lose Arm Fat Exercises
Stretching your arms is essential for maintaining flexibility, preventing muscle tightness, and relieving soreness. Here are some physical therapist-approved arm stretches that you can incorporate into your routine.
Upper Arm Stretches:
- Reverse Prayer Stretch:
- Stand or sit with your back straight.
- Bring your palms together behind your back, fingers pointing downward.
- Gently press your palms together and lift your arms.
- Feel the stretch in your biceps, forearms, and wrists.
- Tricep Stretch:
- Extend one arm overhead.
- Bend your elbow, reaching your hand down your back.
- Use your opposite hand to push the bent elbow gently.
- Feel the stretch along the back of your upper arm1.
- Kneeling Arm Stretch:
- Kneel on the floor with your hips over your knees.
- Extend your arms forward, palms down.
- Lower your chest toward the ground, stretching your shoulders and upper arms2.
Lower Arm Stretches:
- Wrist Flexor Stretch:
- Extend one arm forward, palm up.
- Use your opposite hand to bend your wrist backward gently.
- Feel the stretch in your forearm and wrist flexors1.
- Wrist Extensor Stretch:
- Extend one arm forward, palm down.
- Use your opposite hand to bend your wrist downward gently.
- Feel the stretch in your forearm and wrist extensors1.
You must hold each stretch for about 20-30 seconds and repeat on both sides. Incorporate these stretches into your warm-up or cool-down routines to maintain arm mobility and prevent discomfort. Happy stretching!
How Often Must You Do These Exercises