25 Best Exercises for Flabby Arms (Lose Arm Fat)

Do you have flabby arms (aka bat wings), and want to tone them and searching for the best exercises for flabby arms? You’ve come to the right place.

This guide explains it all—from top exercises to Tips for successful results.

Getting rid of flabby arms can be difficult, but with the right exercises and diet you can make progress.

This guide will help you discover the best exercises to firm up your arms, as well as some dietary tips for successful results.

In this article, we will discuss, what causes excess fat in the arms, how to get rid of arm fat quickly, and the best exercises for flabby arms that help you tone your arm muscles.

These 25 targeted upper-arm workouts will help you strengthen and tighten your biceps and triceps, so you can say goodbye to flabby arms and hello to toned muscles.

What Causes Flabby Arms?

Bat wings or flabby arms are usually the results of three causes; being overweight, old age, or weight loss.

The fat that accumulates in the arms is one of the things that most people despair of, along with belly fat. As you get older, you notice how this part of your body begins to increase in volume and show flabbiness.

Being overweight can lead to fat deposits in different parts of the body, such as the belly, hips and upper arms. As we grow older our skin becomes less elastic, and we suffer from muscle loss which can lead to developing bat wings.

If you have bat wings because you lost a lot of weight, resistance training can also help you build up muscle.

Here we go through the exercises for flabby arms for juniors to seniors over 50s, the 60s.

Use Our Free Calculator To Know Your Body Fat Percentage 

How To Get Rid Of flabby Arms

Excess weight in the arms can cause the dreaded bat wing appearance and may lead to poor body image and self-esteem.

You can’t spot-treat fat loss, but improving muscle tone in the upper body can help create a tight and toned appearance. Combined with proper diet and regular exercise.

If only reducing arm fat was as easy as just controlling your diet. While eating right is one-half of the entire process, you have to pay equal attention to exercising as well.

How To Get Rid Of flabby Arms

Proven Strategies for Rapidly Reducing Arm Fat

From diet tweaks and targeted exercises to lifestyle changes, here’s all you need to know about how to lose arm fat fast.

1. Focus on Overall Weight Loss

When it comes to losing arm fat, it’s important to understand that spot reduction is not possible. Instead, focusing on overall weight loss through a combination of healthy eating and regular exercise is key.

To lose weight, you need to consume fewer calories than you burn. Calculate your daily calorie needs and aim to create a calorie deficit of around 500-1000 calories per day.

This can be achieved through a combination of reducing calorie intake and increasing calorie expenditure through exercise.

Use Our Free Calculator To Know Your Fat Loss Calories Requirement

2. Exercise Regularly

Exercise is an important component of burning off unwanted arm fat.

Additionally, regular exercise can also help to improve mood, reduce stress and improve overall cardiovascular health.(1).

Start with regular cardio such as swimming, jogging, biking or rowing, and then work your way up to more challenging exercises that target the upper and lower body.

Tips For Incorporating Exercise Into Your Daily Routine

  • Set small, achievable goals and gradually increase the intensity and duration of your workouts.
  • Identify an activity that you enjoy and that suits your lifestyle.
  • Do exercise a priority and schedule it into your schedule.
  • Try to exercise with a friend or a group, it can be more fun and motivating
  • Always warm up and cool down properly before and after exercise

3. Reduce Sugar And Processed Foods

These types of foods are often high in calories, added sugars, and unhealthy fats, which can contribute to weight gain and a host of other health problems.

The most effective approach to reducing arm fat is by making changes in your diet. Start by cutting out sugary and processed foods, as they are high in calories and can be difficult to burn off.

Additionally, processed foods often lack essential nutrients, making it difficult to meet your daily nutritional needs.

Additionally, opt for leaner sources of protein such as fish, lean meats or legumes instead of fatty cuts of meat.

These changes will help you eat fewer calories overall while still getting the vitamins and minerals you need to stay healthy.

4. Increase Protein Intake

Increasing your daily protein intake is an effective way to reduce arm fat. Protein contains high-quality nutrients that will help you burn more calories throughout the day.

High-protein foods also help build muscle, which will aid in burning extra calories.

Eating a moderate portion of a lean protein at each meal and snack can help you reach your weight loss goals quickly and effectively.

Here are some tips to start eating protein.

  • Start your day with a protein-packed breakfast such as eggs or Greek yogurt to start fat burning.
  • Incorporate protein-rich foods into your snacks, such as almonds or hard-boiled eggs
  • Make sure to include protein with every meal, such as grilled chicken with a salad or a lentil stew
  • Try using protein powders as a supplement, such as whey or pea protein
Eat More Protein

5. Do Resistance Training

Resistance training helps to build lean muscle mass in your arms. As you gain more muscle, your arms will appear more toned and defined. Increasing muscle mass also boosts your metabolism, which can aid in overall fat loss, including in the arms.

Exercise moves like Push ups, Tricep dip, bicep curls and triceps kickbacks will help you build muscle, which in turn helps you to lose fat.

When lifting weights, aim for approximately 8–12 reps of each exercise per set. Furthermore, add variations to your routine such as diamond push-ups, hammer curls and chin ups.

6. Perform Cardio Workouts

Regular cardio workouts are incredibly effective at burning fat and increasing your overall strength. Aim for at least 30 minutes of cardio exercise each session.

Cardio exercises, such as running, cycling, swimming, or brisk walking, are great calorie-burning activities. Engaging in cardio elevates your heart rate and increases energy expenditure, resulting in calorie burning.

Anything that gets your heart rate up and keeps it there is an effective method to reduce arm fat quickly.

HIIT exercises are a popular form of cardio that involves alternating periods of high-intensity exercise with short recovery periods. HIIT workouts are highly effective and time-saving, as they can offer comparable or even greater benefits in terms of calorie burning when compared to longer moderate-intensity cardio sessions.

7. Get Enough Sleep

Lack of sleep disrupts the balance of hormones involved in appetite regulation, leading to increased hunger and cravings.

When you’re sleep-deprived, the hormone ghrelin, which stimulates hunger, tends to increase, while leptin, the hormone that signals fullness, decreases. This imbalance can make it harder to stick to a healthy eating plan.

Additionally, lack of sleep can also lead to fatigue, which can make it harder to stick to an exercise routine.

Get Enough Sleep

Tips For Improving Sleep Habits

  • Stick to a consistent sleep schedule, aim for 7–9 hours of sleep per night
  • Create a sleep-conducive environment in your bedroom, keep it dark, cool, and quiet
  • Avoid screens for at least an hour before you go to sleep.
  • Practice relaxation techniques such as yoga, meditation, or deep breathing
  • Avoid caffeine, nicotine, and alcohol before bedtime.

By making sure you get enough sleep, you can help to control your appetite and have more energy to stick to your exercise routine.

Remember that quality of sleep is just as important as quantity, so focus on creating a relaxing environment and incorporating good sleep habits.

In this article, we will focus only on the best exercises to get rid of flabby arms to gain the toned arm.

25 Best Exercises To Get Rid Of Arms Fat

Now let’s talk about the best exercises to reduce arm fat and strengthen and tone the arm using different types of fitness equipment and some bodyweight exercises you can do at home.

We have exercises for many sections, such as:

  • Bodyweight exercises at Home (No Equipments).
  • Exercises with Dumbbells.
  • Flabby Arm Exercises with Resistance band.

Bodyweight Exercises for Flabby Arms

This bodyweight exercise for flabby arms can be used to train your arms muscle at home, and you don’t need any pieces of equipment for this.

Additionally, there are many other benefits of training your arm at home, such as:

  • No gym members required,
  • Provide more flexibility as you can train as per your schedule,
  • Required limited space.

1. Wall Push Up

Push ups on the wall are a beginner friendly exercise for toning and tightening arms of all fitness levels.

The wall push-up dramatically reduces the pressure on the arms, upper back, and abs.

The closer you stand to the wall, the easier it will be to perform, but remember, it is still important to be aware of your body alignment as you perform this push-up.

Wall Push Ups

How To Do It

  1. Stand facing the wall and place your hands against it with your elbows slightly bent.
  2. Push yourself away from the wall while maintaining tension throughout your arms.
  3. When you feel like you can’t push any farther, slowly release back to starting position and repeat.
  4. Aim to do three sets of ten reps each day to see noticeable results in just a few short weeks


  • The movement should be smooth and The movement should be controlled and smooth.
  • Don’t flare your elbow to the side.

2. Box push-up

For the next degree of difficulty, place the box or chair to support your arms while you perform regular push-ups.

This type of push-up allows you to really concentrate on the push-up motion—all without the strain of the traditional version.

Chair/ Box push-up

How To Do It

  1. Stand approximately 3 to 3.5 feet away from a low bench or sturdy chair.
  2. Grab the sides of the chair or in front of the bench, keeping the balls of your feet in contact with the ground.
  3. Slowly lower yourself by flexing your elbows so that your chest comes within a few inches of the edge of the chair or bench.
  4. Use your hands to push yourself back to your starting position, while focusing on maintaining a straight body position from head to ankle.


  • Be sure the bench or chair is stable and secure.

3. Knee push-up

I would recommend adding knee push ups for a flabby arms workout regime. It is a brilliant exercise for beginners.

It, also known as a modified push-up, is a bodyweight exercise that works for muscle groups throughout your upper body.

Knee push-up

How To Do It

  1. Begin by getting on all fours with your knees bent and feet off the ground.
  2. Your hands should be placed on the floor underneath your shoulders, keeping your elbows slightly bent
  3. Lower yourself by flexing your elbows so that your chest comes within a few inches of the floor.
  4. Raise your body to the starting position by pushing up with your arms.
  5. Aim to do three sets of ten reps each day for best results


  • Keep your back straight — never rounded! — throughout the move.
  • Keep your abs tight throughout the motion.

4. Standard Push Up

Push-Ups are a great exercise for strengthening your arms and reducing fat around the area.

It is the best bodyweight calisthenics exercise to build your entire upper body, shoulders, chest, and arms.

Push-Ups can be a real challenge if done in various forms.

Push Ups

How To Do It

  1. To perform an effective push-up, start by lying flat on your stomach with your hands slightly wider than shoulder width apart.
  2. Raise yourself off the ground, straightening your elbows and arms. But keep your elbows close to your body.
  3. Raise until your elbows are locked, and pause for a moment at the top of the movement.
  4. Now, lower your body in slow, sustained motion.
  5. Repeat this movement as many times as you can to fatigue the muscles.


5. Diamond push up

If you’re looking for a good bodyweight movement to train and work your triceps, then diamond push-ups are it.

This is a great movement because it works the triceps and chest.

Diamond push ups

How To Do It

  1. Get on all fours with your hands together under your chest.
  2. Position your index fingers and thumbs, so they’re touching, forming a diamond shape.
  3. Now extend your arms so that your body is elevated and forms a straight line from your head to your feet.
  4. Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat.
  5. Stop just before your chest touches the floor, then push back up to the starting position.


  • To make the diamond push-up easier, do it on your knees.

6. Shoulder Tap Push Up

Shoulder Tap Push Ups are a great exercise for toning and strengthening the shoulders, arms and core.

Once you can do at least 10 standard push-ups, you should be able to start doing some shoulder tap Push Ups.

Shoulder Tap Push Ups

How To Do It

  1. Begin by getting into a regular push up position with your feet slightly apart.
  2. Press up to the top of your push-up position, then raise one hand off the ground.
  3. Raise it to tap the opposite shoulder while exhaling, then lower it back down while inhaling.
  4. Make sure to keep your opposite shoulder completely still throughout this motion, and repeat on the other side.


  • Keep your core tight and keep your spine, head, and neck aligned.
  • Ensure your body is straight and rigid.

7. Bodyweight Bicep Curl

The bodyweight bicep curl is a very effective bodyweight isolation exercise for building muscle and strength. 

Sometimes we just don’t have access to equipment, but that’s not an issue with the bicep leg curl, as you only need your arms and legs.

Bodyweight Bicep Curl

How To Do It

  1. Begin by sitting on a chair as close to the edge as possible.
  2. Then, place your right hand under your left thigh at the crease between your hamstrings and calves.
  3. Slowly curl your right up as high as you can. Exhale during this portion of the exercise.
  4. Hold for a couple of seconds. Then, slowly lower your leg back down, so your foot is just above the ground. Inhale during this portion of the exercise.
  5. Repeat for the desired number of reps. Repeat the exercise with your left arm.

8. Kneeling bodyweight triceps extension

The kneeling bodyweight triceps extension is one of the best exercises for targeting the triceps

This is a great exercise for beginners who don’t have much upper body strength. It can be used to build muscle and strength in both arms.

Kneeling bodyweight triceps extension

How To Do It

  1. Get on all fours with your hands together under your chest.
  2. Start by kneeling on the floor, then bend forward at a 45-degree angle while keeping your legs straight and feet together. Next, extend your arms up to the sides and above your head with palms facing the ground.
  3. Slowly lower your arms behind you as far as you can go without locking them in place.
  4. Keep your abs tight throughout this exercise and exhale as you slowly extend back up.
  5. Practice three sets of ten reps daily for toned and tightened arms!

9. Bench Dips

Bench Dips are one of the easiest and best bodyweight exercises to strengthen triceps, you must add this to your flabby arms workout regime.

It is fairly simple to learn and can be done almost anywhere, making them bodyweight arm exercises for home-workout.

Bench Dip

How To Do It

  1. Place your hands on the side of a flat bench so that your body is perpendicular to the bench when you place your feet out in front of you.
  2. Only your heels should be on the floor and your legs should be straight. keep your knees and hips bent.
  3. Your arms should be fully extended with just your palms on the bench.
  4. Bend your elbows to lower your body down until your elbows reach 90 degrees.
  5. Now extend your arms to lift your body back to the starting position, flexing your triceps hard at the top.


  • Really squeeze the triceps at the top of the movement to get the most out of this exercise.
  • Do not dip down too low as it places unnecessary strain on the shoulder joints.

10. Pike Push Up

Pike Push-ups increases strength and stability in the shoulders and arms.

Performing the exercise in a more upright position will target the shoulders more than the chest.

Pike Push Up

How To Do It

  1. Start in a standard push-up position with your hands slightly wider than shoulder-width apart and elbows completely locked out.
  2. Lift the hips up and back until your body forms an inverted V shape.
  3. Slowly lower the top of your head towards the ground. When your head is about to touch the ground, stop for a second.
  4. Push back until your arms are straight, and you are in the inverted V position.


  • Keep your back neutral and knees straight throughout the exercise.
  • If you want to make the pike push-up easier, you can place your hands on a block or higher surface than your feet.

11. Chin Up

The chin-up is a bodyweight exercise that can induce serious muscle growth of the biceps and back.

Since the lifter is pulling their own bodyweight, the biceps are usually exposed to loads heavier than what is possible with a barbell.

Chin ups

How To Do It

  1. Grasp a pull-up bar with an underhand grip, hands shoulder-width apart or slightly narrower.
  2. Straighten your arms, keep your knees bent and cross your lower legs.
  3. Retract your shoulder blades and pull your body until your chin becomes aligned with the bar.
  4. Pause for a few seconds at the top with the biceps at their maximum tension.
  5. Slowly lower to the start position.


  • Avoid the habit of doing half-reps and chasing numbers.
  • Lower to almost full extension of the elbow, but avoid locking out completely.

Dumbbell Exercises for Lose Arm Fat

There are many advantages of doing exercises for flabby arms using dumbbells, such as:

  • Dumbbells require more balance than barbells or machines that can lead to greater muscle fiber recruitment.
  • Exercises for flabby arms with dumbbells allow unilateral training, increase core stability, and improve muscular imbalances.
  • Dumbbell affords a greater level of variety.
  • Exercises for flabby arms with dumbbells provide variations to allow for a greater range of movement (ROM).

12. Standing Dumbbell Curls

Standing dumbbell curl works the biceps muscles at the front of the upper arm and the lower arm’s muscles, brachialis, and brachioradialis.

Dumbbell Curl

How To Do It

  1. Stand straight, keeping feet shoulder-width apart, grab a pair of dumbbells by your side.
  2. Your palms should be facing upwards. Take up the slack by bending the elbows slightly. Tension should be on the biceps.
  3. Slowly curl the dumbbells up as far as possible.
  4. Then slowly lower the dumbbells back down to the starting position.


  • Do not swing the body back as you curl up the weight.
  • Do not let the dumbbells touch your body.

13. Hammer Curl

When it comes to building muscular hypertrophy and strength, the Hammer biceps curl is one of the most popular exercises used to build toned arms.

It is different from the regular bicep curl exercise as it involves a neutral grip.

Hammer Curl

How To Do It

  1. Stand with your feet shoulder-width apart and a slight bend in your knees.
  2. Hold a pair of dumbbells in your hands with your palms facing towards your body.
  3. Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders.
  4. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.


  • Raise and lower the dumbbell slowly.
  • Do not lean back when lifting the weight or lean forward when you lower it.

14. Zottman Curl

The Zottman curl utilizes different hand positioning at different portions of the lift.

The first upward portion: the regular curl, focuses on bicep strength. The second lowering portion: the reverse curl, allows you to overload the forearms.

Zottman Curl

How To Do It

  1. Hold a pair of dumbbells to your sides.
  2. Keep your palms facing up as you curl the weights up to your shoulders. Pause at the top of the movement.
  3. Slowly rotate your grip so your palms are facing downwards.
  4. Lower the dumbbells slowly back to the starting position using this overhand grip.
  5. When the dumbbells are close to your thighs, again turn your hands while returning to the starting position.


  • Perform this exercise in a slow, controlled manner for best results.
  • Choose a lighter weight and focus on perfecting your form.

15. One-Arm Overhead Dumbbell Triceps Extension

It is a single-joint exercise that works the triceps while increasing stability in the core and shoulder areas.

By working each arm separately, you can make sure that one side isn’t carrying the other.

It also allows for a greater range of motion and allows you to focus on perfect form in that one arm.

One-Arm Overhead Dumbbell Triceps Extension

How To Do It

  1. Stand shoulder width apart and lift a dumbbell overhead with your right hand.
  2. Hold it straight overhead with an overhand grip (palm facing forward).
  3. Keeping your upper arm right beside your head, lower the dumbbell behind your head and toward your left shoulder until your elbow forms a 90-degree angle.
  4. Then slowly lift it back to full arm extension. Repeat for as many reps and sets as desired.


  • Weight should move in a controlled manner.
  • Keep your upper arms as still as possible, allowing your forearms to drive the movement

16. Two Arm Dumbbell Extension

The seated dumbbell tricep extension is the great exercise to help tone and sculpt arms.

Overhead extension exercises are particularly useful in targeting the triceps muscle.

Two Arm Dumbbell Extension

How To Do It

  1. Sit on a flat bench, grab a dumbbell with both hands
  2. Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward.
  3. Bend at the elbows and squeeze your triceps, slowly lower the dumbbell behind your head.
  4. Slowly return to the starting position and repeat as many times as you can for an arm-sculpting workout.

17. Dumbbell Shoulder Press

Another great exercise to tone flabby arms is the shoulder press

This exercise helps build muscle mass in the front deltoid and sides of the deltoids and triceps.

Dumbbell Shoulder Press

How To Do It

  1. Sit at the end of a flat bench holding a dumbbell in each hand with palms facing forward.
  2. Lift the dumbbells overhead until they nearly touch at the top, and then lower them as low as possible.
  3. Feel a good stretch at the bottom and then continue the next rep.

18. Dumbbell Upright Row

The Upright Row is an excellent exercise to build huge Trapezius muscles and also train arms muscles.

Upright Row

How To Do It

  1. Hold a bar with a narrow overhand grip and let it hang in front of you.
  2. Lift the bar, get it as close as possible to the chin using your arms, and elevate your shoulders to squeeze your trapezius muscles.
  3. Now lower the bar under controlled motion until it comes back to its starting position.


  • Keep a controlled motion and avoid jerky movements.
  • Keep your back straight.

19. Dumbbell Kick Back

The tricep dumbbell kickback is a versatile and effective exercise that targets the triceps muscles.

It is an isolation exercise, this means that unlike other exercises such as the diamond push-up, the tricep kickback specifically targets the tricep muscle.

Dumbbell Kick Back

How To Do It

  1. Place your right knee and palm on a flat bench so that your torso is parallel with the floor.
  2. Hold a dumbbell in the left hand and, keeping the left foot flat on the floor, press your left arm tight against your side with the upper arm parallel to the floor.
  3. Extend the elbow until your arm is straight back and fully extended.
  4. Flex the triceps hard for a second, then reverse to the starting position.
  5. Complete all reps on the left arm and then repeat on the right.


  • Keep your body as still as possible, moving only your forearms.  

20. Dumbbell Lying Triceps Extension

The dumbbell lying triceps extension is an excellent for fixing imbalances in the triceps.

It doesn’t put pressure on the wrists, so they’re a good alternative for people who have wrist pain.

Dumbbell Lying Triceps Extension

How To Do It

  1. Lie on a flat bench with your feet flat on the floor.
  2. Grasp a dumbbell in each hand and hold them directly above you with your palms facing inward (neutral grip) and your arms extended.
  3. Making sure that your upper arms and elbows are still, lower the dumbbell behind your head, feeling a stretch in your tricep muscles.
  4. Pause and squeeze the triceps, and then raise the dumbbells back to the starting position.


  • Do not allow your elbows to flare out to the sides.
  • Slowly lower the weights and do not use momentum.

Resistance Band Exercises for flabby arms

Exercises for flabby arms using resistance bands have all sorts of uses. And there are numerous benefits to including resistance band work in your training:

  • Whether you buy them individually or as a set, resistance bands are inexpensive.
  • When you don’t have a lot of room for a home gym, resistance bands are a great option that store in very little space.
  • Resistance bands offer strength-training without the risk of dropping a heavy weight on your foot or crushing your fingers between weight plates.
  • Resistance bands come in multiple resistance levels, usually light, medium, or heavy. You can use any of them as per your fitness level.

21. Band Alternating Biceps Curl

Resistance band bicep is one of the best exercises that you can do to build strength and size in your biceps and forearm.

Since your active arm is stabilized, the isolation of the muscle is incredible.

Band Alternating Biceps Curl

How To Do It

  1. Start off by placing an exercise band under your feet and hold the handles palms forward in your hands.
  2. Stand with your feet shoulder-width apart, knees slightly bent and your abs drawn in.
  3. Curl your arms up and down in an alternating motion, keeping your body straight, and isolating the bicep muscle.
  4. Repeat for as many reps and sets as desired.

22. Resistance Band Hammer Curls

Hammer Curls With Resistance Bands are super effective for building size and strength in your Biceps and Brachioradialis (Forearms).

The Neutral grip can also feel better, as it is easier on your wrists.

Resistance band Hammer Curl

How To Do It

  1. Grab a resistance band and stand with your feet shoulder-width apart. Loop the band under your feet, and hold it in each hand, with your palms facing each other.
  2. Without moving your upper arms, bend your elbows and curl the band toward your shoulders.
  3. Your palms should face each other the entire time.
  4. Pause, and then lower back to the starting position.

23. Resistance Band Tricep Extensions

Resistance Band Tricep Extensions are an upper body exercise that focuses mainly on the triceps.

Tricep extensions with the resistance band help to isolate the tricep muscle and avoid cheating with different areas of the body.

You can perform resistance band tricep extensions at home, at the gym.

Resistance Band Tricep Extensions

How To Do It

  1. Secure the band with an object, or place one foot in the middle of the band to secure it to the floor.
  2. Hold both handles, Bring your hands behind your head.
  3. Your elbows should be pointing forwards on either side of your head. Keeping your elbows as close to your head as possible, extend your arms to raise your hands, stopping just before your elbows lock out.
  4. Shorten the length of the band between your foot and hand if there’s not enough resistance. Bring back down and repeat.

24. Resistance Band Kickbacks

The tricep resistance band kickback is a versatile and effective exercise that targets the triceps muscles in the back of your arms.

The triceps are one of the most important muscles involved in upper body stability and conditioning.

Resistance Band Kickbacks

How To Do It

  1. Grab the handles with your palms facing towards you. Step on the resistance band with feet.
  2. Keeping your back straight, hinge at the waist so that your back is nearly parallel to the ground.
  3. Contact your triceps to straighten your arms and press the handles backwards.
  4. Squeeze your triceps at the top of each rep and slowly return to the starting position. Repeat!


  • Make sure to keep your elbows tucked in to practice proper form and maximize your gains.

25. Standing Reverse Fly with Resistance Bands

This is a movement that can be done on shoulder day, as it targets the rear delts and triceps.

The reverse fly with bands will work your Arms, rhomboids, rear delts, and traps.

Standing Reverse Fly with Resistance Bands

How To Do It

  1. Stand with your feet shoulder-width apart, keeping a slight bend in the knees.
  2. Hold the exercise band in front of you with your hands slightly lower than your shoulders. Keep your elbows slightly soft to avoid hyperextending the joint.
  3. Squeeze the shoulder blades together and open the arms out to either side, pulling the band apart and squeezing your shoulder blades.
  4. Return to start and repeat, keeping tension on the band the entire time.
  5. Repeat the desired number of reps.


How can I lose arm fat fast?

There are several effective strategies you can take to reduce your arm fat. From diet changes to exercises, to lifestyle changes.

To lose arm fat quickly, these seven easy-to-follow strategies can help. Learn how to reduce arm flab and regain your confidence!

  1. Exercise Regularly.
  2. Reduce Calories and Refined Carb Intake
  3. Increase Protein Intake
  4. Increase your intake of fiber.
  5. Do Resistance Training and Cardio Workout
  6. You should get ample sleep.
  7. Stay well hydrated.

What causes big and flabby arms?

“Many people suffer from these so-called ‘bat wings’, or upper arm flab because of factors like genetics, hormone levels, overweight, old age, or weight loss. A lot of people get bat wings because of their weight loss.

Can arm fat go away?

 You can lose 1–2 pounds a week if you follow a clean eating diet, stay away from processed foods, and do exercise regularly.

Additionally, it will help reduce the amount of fat on the arms. After about 4–6 weeks, you will definitely see results.

How Long Does It Take To Lose Arm Fat?

Ultimately, it depends on how much weight you want to lose. It usually takes anywhere from 3 to 6 months to lose arm fat.

If you want to lose arm fat quickly, you have to lose body fat first. In order to achieve this, you should start eating fewer calories and refined carbs, and start developing good eating habits.

It is also important to start exercising at least four times per week.


These exercises for flabby arms are highly recommended for anyone interested in wanting to tone their arms and strengthening arms.

Always remember, achieving toned arms means more than just adding a few exercises. You need to stick to healthy eating and lifestyle habits, too. The results will be visible even faster if the exercises to remove arm fat are a part of a larger workout routine.

Thanks for reading, enjoy exercises for flabby arms!



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind.

Consult a licensed physician for diagnosis and treatment of any and all medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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