How to Lose Arm Fat

lose arm fat

If you find yourself feeling self-conscious in a tank top, you’re not alone. Many people hold body fat in their arms and upper body. But, can flabby arms really be toned? This stubborn fat can be hard to lose, and people frequently resort to cosmetic procedures to sculpt their arms’ appearance.

However, before you go under the knife, you can make a few lifestyle changes to help you eliminate excess fat. Additionally, there are several exercises you can try that target arm muscles specifically.

If you’re looking to tone up or slim down your arms, these tips can help you look great and feel confident in a tank top.

Exercises for Flabby Arms

If you’re looking to tone up your arms, workouts that target your arms and upper body can help you turn flab into muscle. The exercises below are a great place to start if you’re looking to add more arm-targeting workouts to your fitness routine.

Chair Dips

chair dips

Chair dips can be done anywhere; all you need is a bed, chair, or any other stable surface that is elevated about two or three feet off the ground. A great move for targeting flabby arms, chair dips tone your arms and your back muscles.

To start, move three to four steps away from the elevated surface. Place your hands on the surface keeping your arms and upper body straight and bend your knees at the level of the chair or surface to plant your feet on the ground. Bending your elbows, lower your body as close to the ground as possible, hold for a second, and then push yourself back up to your starting position.

For best results, do three sets of 25 reps every day.

Bicep Curls

bicep curls

If you’re holding extra fat on your biceps or shoulders, bicep curls are a great way to target and tone those areas. Although they require a dumbbell or other weight, they can easily be done at home.

To start, place your feet hip-width distance apart. Hold a dumbbell in each hand with your palms facing out. Bend one arm at your elbow, slowly bringing the weight to your shoulder without moving your upper arm. Hold there for five seconds and then extend your elbow to lower back to the starting position. Repeat this movement with the other arm.

For best results, do three sets of fifteen reps on each side.


push ups

Push-ups are probably the most well-known upper arm exercises. For good reason, push-ups can help you tone and strengthen muscles in your arms, as well as your back and core.

Proper alignment is critical to make sure you’re getting the most out of your push-ups. Keep your feet together and put your weight on the balls of your feet or on your toes. Your hands should be shoulder-width apart, and your back and hips should be flat, engaging your core. Keep this alignment as you bend your elbows and lower your body to the floor so that your body remains parallel to the ground. The goal is to get your body within an inch of the floor. For an additional challenge, add a yoga block under each hand.

For best results, start with smaller sets of 5 or 10, focusing on proper alignment. Once you’ve built alignment and strength, increase reps.

Change Your Diet to Lose Arm Fat

While no significant weight loss or physique changes happen overnight, if you’re wondering how to lose arm fat fast, changing your lifestyle and diet on top of additional exercise can help speed up the process. Here are a few diet and lifestyle tips that can help you lose fat.

Eat More Protein

Bulking up on protein can help you increase muscle synthesis, meaning that you may see more results from your workouts and more defined muscles if you add protein to your diet. Additionally, protein can help you feel fuller longer, reducing the urge to snack between meals.

Adding more protein to your diet can be done by eating more meat or other high protein foods or adding a protein supplement to your diet. As an added bonus, some protein powders have added ingredients to give you more energy during your workouts, which can help you get in more reps.

Eat Fat-Burning Foods

Your flabby arms are more likely caused by excess fat instead of a lack of muscle. If you’re wondering how to get rid of those “bat wings,” focusing on a diet that helps you eliminate excess body fat is crucial.

Replace junk foods, especially those high in sugar or carbs with foods that can help you lose weight. This includes foods that are high in good fat, like omega-3 fatty acids and antioxidant-rich foods. Foods like salmon, blueberries, nuts, and vegetables are all great for reducing body fat.


If you wish your arms looked slimmer and more toned and are curious how to lose weight in your arms, diet and exercise are great places to start. Making lifestyle changes that help you lose overall body fat combined with exercises that tone your upper body can help you achieve arms you’ll want to show off.


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