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Do you want to achieve strong, lean, and sculpted arms? Having strong arms when you rock a sleeveless top, dress, or bathing suit 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 old frustration. But rest assured, we have the best exercises to lose arm fat fast that trainers swear by.

How To Get Rid Of Lower Arm Fat

Unfortunately, as far as fat loss is concerned, you cannot completely see the reduction or target a specific area. what you

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Doing exercises that help reduce the amount of fat you have in certain areas, such as your arms. The exercises below will melt fat, build lean muscle, and sculpt your arms.

So get ready for your new favorite fitness routine! Read on for a move that will have you doing a double take in the mirror just to stare at your toned, toned arms. Next, don’t miss the Best Arm Exercises to Get Rid of “Turkey Wings,” says the trainer.

Victoria Brady, a personal trainer at Fyt (a service that offers personal fitness and expert-guided fitness), learned it through the first five exercises.

For arm circles, you’ll stand your feet shoulder-width apart. Extend your arms straight and raise them to shoulder height. Start making a small circular motion by swinging your hands forward. This counts as one rep. Do 10 to 12 repetitions of forward circles, then 10 to 12 repetitions of backward circles. “The back-and-forth motion of the arm targets and tones every muscle in the arms, from the triceps to the shoulders,” says Brady.

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Next, Brady walks us through modified pushups, starting with the plank. Your knees should be on the floor and your hands should be slightly wider than shoulder width apart. To make a straight line parallel to the floor, bend your elbows slightly, and bring your chest down until it almost touches the floor. Your core muscles should be tight, and your back should stay flat. Grab that spot, then climb back up to the ledge. This counts as one rep. Do 10 to 12 times.

Now, prepare for a dumbbell bicep curl. Brady instructs you to hold a dumbbell in each hand at your sides. Keep your elbows locked to the sides of your body, and wrap your elbows around your shoulders. Make sure your elbows stay steady so your arms don’t start to swing. Return your arms to the starting position, and that makes one rep. Do 10 to 12 times.

One of Brady’s favorite ways to lose arm fat fast is the tricep kickback. This exercise has you holding a dumbbell in each hand. Lean forward slowly, making sure your back stays straight. Bring your elbows back to the sky, keeping them locked on each side of your body. Your elbows should stay still as you “kick” the dumbbell toward your back. You will do this by moving the lower part of your arm back to the sky. Stay in that position for a second, then move your arm back to where you started. This counts as one repetition. Do 10 to 12 times.

Brady’s last choice is a push-up with dumbbells. Place your feet shoulder width apart. Hold the dumbbells with your palms facing your body and in front of your legs. Bend slightly at your elbows as you gently bring the dumbbells up to your chin height. Pause, then slowly return the dumbbells to the starting position. This counts as one repetition. Do 10 to 12 times.

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Jacquie Smith, a certified integrative health coach and fitness instructor who specializes in barre, yoga, and prenatal/postpartum exercise, guides you through the following three exercises.

The tabletop tricep pushup is a very effective low-impact tricep exercise. To pose, place your hands under your shoulders and your knees under your hips. Create a slight bend in your elbows, and pull your abs in. Place your elbows on the mat, pressing your elbows together and placing your hips over your knees. Then, lift them back to the starting position. Do eight reps and medium pulses for two rounds.

This move will take the tricep burn to the next level. Lie on your right side, bend your knees, and bend at your waist. Place your right hand on your left shoulder, and plant your left hand on the floor in front of your right elbow. Press firmly into your left hand, and stabilize your spine as you lift your upper body using your tricep. Lower your body back down. Do eight reps and eight pulses up for two rounds. Repeat on the other arm.

Now, prepare for reverse pushups. Sit on your butt with your knees bent and your feet flat on the floor. Place your hands behind you with your fingers facing your glutes. Pressing your feet down, lift your hips up, and shift your weight back over your wrists. Bend your elbows—always lifting your hips and bringing your elbows back—and straighten your arms. Do eight reps and eight pulses in between the two rounds.

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Seamus Sullivan, B.S., CSCS PN1, online performance, and nutrition coach, wraps things up with three final exercises.

Sullivan notes that tricep cable pull-downs are done with a cable machine and a cable handle attachment. He suggests tricep pulls as an effective exercise to help you tone your upper arms.

To start, grab the ropes with both hands, keeping your elbows by your ribs. Then stretch your hands on your waist. As you do so, you should feel the muscles that extend behind your elbow to your shoulder working harder. Completing three to four sets of 12 to 15 repetitions at least twice a week will help you create defined upper arms.

Sullivan also suggests adding dumbbell lateral raises to your workout routine to target upper arm fat. If done correctly, this exercise will result in a rounded look that you will enjoy.6254a4d1642c605c54bf1cab17d50f1e

Effective Exercises To Remove Arm Fat In 2 Weeks

You should feel this movement activates the shoulder deltoid muscles. “This movement starts by holding the dumbbells at the waist and raising the hands no higher than shoulder level with a slight bend in the elbows,” says Sullivan.

Start by doing 15 reps before resting for 10 seconds and then follow that with five more. From there, Sullivan instructs, “Repeat shorter repetitions and lower rep sets for four to five rounds to get more muscle fiber recruitment for a more rounded look.”

When it comes to properly using the bicep curl machine, Sullivan tells us, “[This will benefit] the muscles in front of the shoulder and between the elbows, as well as part of the arm depending on the variation.” He also explains, “There are many bicep curl machines, so any one is a good choice.”

As for doing the bicep curl on the machine, make sure your elbows stay close to your ribs as you curl your hands up above your shoulders. This exercise is another option that you can do twice a week. Do three to four sets of 15 repetitions 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 exercises.

Alexa is the Deputy Editor of Mind + Body for Eat This, Not That!, overseeing the M+B channel and bringing inspiring fitness, wellness, and self-care topics to readers. Read more about Alexa Many women really desire a well-shaped body like those divas on the silver screen. And, in fact, many even sweat tirelessly in gyms but it is rare that the dream of getting toned is successful. Well, the harsh reality of women, not all women are given that perfect model-like figure. That’s why, even if you are a fitness enthusiast and follow a strict workout routine, getting a flat stomach, small waist or raised collar bones may be easy, but upper arms may not share the same success story.

Those loose muscles on the upper arms not only cause dissatisfaction to many women but also ruin their dreams of looking stylish and flaunting that beautiful sleeveless dress they wanted to wear without realizing their bodies.

Well, any figure you have, body of any shape and size is beautiful so try to accept yourself the way you are. However, if you’re still feeling the pinch of stubborn arm fat, trust us when we say, Yoga can be your guiding light. Practicing this timeless form of exercise with unwavering consistency and dedication can help one achieve a toned body.

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