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Looking to get strong, toned, and sculpted arms? Having strong arms when you rock a sleeveless top, dress, or bra is a popular fitness goal that many people strive to achieve—and for good reason. Dealing with “bat wings” or “bingo wings” is just plain frustrating. But rest assured, we have the best exercises to lose arm fat fast that trainers swear by.

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Unfortunately, as far as fat loss is concerned, you cannot fully see the reduction or focus on one area. What will you be?

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Doing is doing training to help reduce the amount of fat you have in certain areas, such as your arms. The exercises below will burn fat, build lean muscle, and sculpt your arms.

So get ready for your new favorite exercise routine! Read on for moves you’ll do twice in the mirror just to stare at your toned and toned arms. Plus, don’t miss The Best Hand Exercise To Remove “Turkey Wings,” The Coach Says.

Victoria Brady, a trainer on Fyt (a service that offers personal training and fitness guides), you have it covered in the first five exercises.

For arm circles, you stand with your feet shoulder-width apart. Stretch your arms out and raise them up to shoulder height. Start making a small circular motion by swinging your arms forward. This counts as one member. Do 10 to 12 repetitions of front circles, then 10 to 12 repetitions of back circles. “Moving the arms back and forth targets and tones all the muscles of the arms, from the triceps to the shoulders,” Brady says.

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On the other hand, Brady walks us through modified pushups, which start with a plank. Your knees should be on the floor and your hands should be placed slightly wider than shoulder width apart. Make a straight line parallel to the floor, slowly bend your elbows, and bring your chest down until it almost touches the ground. The muscles of your body should be tight, and your back should be flat. Hold that position, then get back up into a plank. This counts as one member. Do 10 to 12 reps.

Now, get ready for the dumbbell bicep curl. Brady instructs you to hold a drum in each hand at your sides. Keep your elbows locked at the sides of your body, then bring your elbows to your shoulders. Make sure your elbows stay still so your arms don’t start swinging. Return your arms to the starting position, and do one rep. Do 10 to 12 reps.

Brady’s other favorite to lose arm fat fast is the tricep kickback. In this exercise you hold a barbell in each hand. Lean forward slightly, making sure your back is straight. Bring your elbows back to the sky, locking them on each side of your body. Your elbows should be still as you “kick” the bar on your back. You do this by moving the bottom of your arm back and up to the sky. Hold that position for a second, then move your arm back to the starting position. Do 10 to 12 reps.

Brady’s last option is to lift forward with dumbbells. Place your feet shoulder-width apart. Hold your heels with your palms facing your body and in front of your feet. Bend your elbows slightly as you gently lift your chin to chin height. Hold for a second, then slowly bring the dumbbells back to the starting position. Do 10 to 12 reps.

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Jacquie Smith, a certified nutritional health coach and fitness instructor specializing in barre, yoga, and prenatal exercise , to guide you through the next three exercises.6254a4d1642c605c54bf1cab17d50f1e

The tabletop tricep pushup is a low impact tricep exercise that is very effective. To set up, place your hands under your shoulders and your knees under your hips. Create a slight bend in your elbows, and pull your stomach in. Lower your elbows down to the mat, squeeze your elbows together and keep your hips over your knees. Then lift back up to the starting position. Do eight and half eights for two rounds.

This move will take your tricep burn to the next level. Lie on your right side, bend your knees, and bring your hips together. Place your right hand on your left shoulder, and plant your left hand on the floor in front of your right elbow. Firmly grip your left arm, and stabilize your body as you lift your body up using only your tricep. Lower your body down to the floor. Do figure eights and figure eights at the top for two rounds. Repeat with the other hand.

Well, get ready for a flashback. Sit on your back with your knees bent and your feet on the floor. Place your hands behind your back with your fingers facing your mouth. Press your feet into the floor, lift your hips, and shift your weight back onto your wrists. Bend your elbows – lift your hips up and bring your elbows back – and straighten your arms. Do eights and eights in half for two rounds.

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Seamus Sullivan, B.S., CSCS PN1, online practitioner, and nutrition coach, wraps things up in the final three exercises.

Sullivan says the tricep rope pull-down is done with a cable machine and a rope extension. He recommends tricep pull-downs as a useful exercise to help you focus your upper arms.

To begin, grab the ropes with both hands, keeping your elbows on your ribs. Then, extend your hands to your hips. As you do it, you should feel the muscles that extend behind your elbow to your shoulder working hard. Completing three to four sets of 12 to 15 reps at least twice a week will help you build upper arms.

Sullivan also suggests adding dumbbell overhead lifts to your workout routine to specifically target upper arm fat. If performed correctly, this exercise will give you a rounded look that you will love.

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You should feel this movement activate the shoulder muscle. “This movement begins by holding the curtains at the waist and raising the arms no higher than the shoulders with a slight bend in the elbows,” Sullivan said.

Start by doing 15 reps before resting for 10 seconds and following through with another five reps. From there, Sullivan instructed, “Repeat the short exercise and the exercise set for four to five rounds to get more muscle mass recruited for that amazing round shape.”

When it comes to using the bicep curl machine properly, Sullivan tells us, “[It will benefit] the muscles in front of the shoulder and between the elbows, along with some of the forearms that depending on the exchange.” He also explained, “There are many bicep curl machines, so this is a good choice.”

As for doing the bicep curl on the machine, make sure your elbows stay on your ribs while you put your hands on your shoulders. This exercise is another option to do twice a week. Do three to four sets of 15 reps to achieve defined arms.

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A version of this story was originally published in October 2022. It has been updated to include new information and additional functionality.

Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and providing fitness, health, and self-care tips to readers. Read more about AlexaDoing 100 crunches every day is not the best way to lose belly fat fast! Learn these simple exercises to help tone your core.

When most people say they want to get fit, the focus is on their midsection: having a flat stomach and a six-pack is the goal. And while most people don’t need the belly fat they want to get rid of, especially as they get older, belly fat can also be harmful to health.

You might think that doing abdominal exercises like crunches or sit-ups every day is the best way to get in shape, but it takes a little more than that.

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Learning how to lose weight, especially how to lose belly fat fast, is a common health goal, but it requires four exercise and diet to focus on that area. These 13 exercises can help you reach your fitness goals along with a healthy and balanced diet.

There are many reasons why people accumulate excess belly fat. Any combination of poor diet, lack of exercise, sedentary lifestyle, stress, and hormones can contribute to waistline growth. However, the main causes of belly fat, contributing to poor diet, age, and

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