Exercises For Losing Fat On Arms

Jiggle, jiggle. Or is it flap, flap? It’s a common problem for both men and women, and one of the primary reasons people head to the gym. So how do you get rid of that hanging fat draping the back of your arms?

Using both cardio and specific resistance exercises for losing fat on your arms will yield the best results in the shortest amount of time.

Push Ups

Push-ups used to be a main staple of every workout, but are no longer used as a primary exercise. Often they’re used as a warm-up before moving on to a main workout program. Despite falling out of favor, this old school exercise is a tremendous strength and muscle toner.

You can try these variations to keep your workout interesting:

Diamond Push-ups
Hands Wide
Hands Close (Shoulder width)

Pull Ups

Another throw back that has regained some popularity with the emergence of crossfit is the pull up. While it works your back and shoulders it also places a lot of stress on your biceps and upper arms. It may take some time and practice to build enough strength to do more than a couple pull ups the effort always pays off.

You can use assistance bands to help bridge the strength gap from beginner to expert.

Bicep Curls

There isn’t a better bicep toner and builder than bicep curls. It isolates the bicep heads, and can be used to build mass or endurance depending on the weight you use. For a toner, low fat look, try using weights that allow you to complete 10-12 repetitions.

Tricep Extensions

The back of the arm is the primary concern when trying to lose arm fat. You can directly target this area through the use of tricep work. Building the underlying muscle will you give you a more toned look, and diminish any noticeable fat over time.


Any fat reduction program, whether it’s on your arms, legs or any other part of your body will include a healthy dose of cardio. Resistance training has an indirect fat burning effect, because it boosts your metabolism as you build new muscle.

To directly target the existing fat you’ll need to elevate your heart rate and break a sweat. Try these time tested fat burning exercises:

Jumping Rope

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