Lose Arm Fat with Exercises


Come summer and your wardrobe changes completely, out comes the spaghetti straps, noodle straps, sleeveless dresses and so on. But tell me are your arms summer ready? Can you say it with confidence that you don’t have arm fat at all? Most of you would nod a sheepish no to that question. Trust us, you are not alone. Most women shy away from wearing anything sleeveless as soon as their arms start looking bulky and so-not-toned. While most of us will want to know how to lose arm fat with exercises, there is more to it than meets the eye.

Top Reasons why you have Arm Fat

So what's causing your arm to be fat and stay that way? Flab on the back of your arms can point out to a number of reasons such as low testosterone levels. Women often tend to ignore the testosterone angle. Women as a general rule have lower testosterone but some women have still lower testosterone because of the following reasons,

  • Not enough protein

  • You are scared to lift heavy

  • You have not started doing interval training.

  • You are not sleeping enough.

There are a host of other issues too such as eating too much of hormone-laced foods such as meat and dairy, exposing yourself to BPA by drinking from plastic bottles, taking birth control medications and too much of usage of cosmetics that is full of parabens.

If lean arms are your chief objective take a close look at your diet and some of the things listed over here and start off with a solid exercise regime. Try these top exercises for how to lose arm fat.

Top Exercises to Lose Arm Fat Fast

A healthy approach to your overall lifestyle can help you lose arm fat and that includes a healthy diet and an exercise regime. Take a look at some of the exercises here to lose arm fat fast. Also, remember you cannot spot reduce, you can only reduce fat from a specific area by losing the overall fat percentage.


1. Tricep Push-Up on Knees 

This is a compound move that works a number of muscles all at once such as triceps, chest, and shoulders.

Here is how to do the move,

  • Get down to your knees and stretch out your arms and hands close together right below the shoulder level.

  • Form a straight line from your knees to shoulder.

  • Bend your elbows and lower your chest down to the ground. 

  • Ensure that your elbows stay close to your body.


2. Shoulder T 

To get lean arms and toned shoulders you should certainly include Shoulder T into your workout regime.

Here is how to do the move,

Here are the steps to performing Shoulder T:

  • Stand with your feet hip-distance apart keeping the dumbbells at your sides and your palms facing in.

  • Brace your abs and lift the dumbbells before your body keeping it to shoulder height.

  • With your arms wide open keep your dumbbells parallel to the floor.

  • Gradually keep your dumbbells down to sides and then return them back to the front of the body. Repeat the entire move.


  1.  Straight Arm Press Back

Highlight the muscles at the back of your arms with this excellent move. This move is great for your triceps and your core.  

Here is how to do the same,

  • Keep your feet hip distance apart. Now bracing your abs, sit back and lower your body down into a squat. Now, with dumbbells start the movement from the sides of the knees.

  • Tighten your core and press and bring the dumbbells past your hips returning with control. Maintain a controlled motion and avoid bending at the elbows.


4. Tricep Dips

Sagging arms? What’s that? They are going to disappear completely with tricep dips.

Here is how to do the same,

  • Keep your arms shoulder-width apart and plant them on a bench or stable chair.

  • Lower your butt off the bench and keep your legs extended out in front of you.

  • Straighten your arms, maintaining a little bend at the elbows to keep the tension on your triceps and not on your elbow joints.

  • Now, bend your elbows to bring your body closer to the floor till you maintain a 90-degree angle with your elbows. Ensure your back is close to the bench.

  • Next press down into the bench so that you straighten your elbows, getting back to the starting position, completing one rep.


7. Elevated Bicep Curl

Bicep curls are the ultimate move to trim down the arm fat and tone them big time.

Here is how to do the same,

  • Stand upright and hold the dumbbells in your arms, then extend arms out to sides keeping them at shoulder height and your palms up bending your arms at the elbow.

  • Curl the dumbbells bringing them towards shoulders releasing them with adequate control.


8. Dolphin Dive

This mean move works your arms, shoulders and your back. This especially gives a deep stretch to your back and core.

Here is how you can do the move,

  • Keep your arms on the floor and your feet shoulder-width apart.

  • Raise your hips in a way that your body forms an inverted V.

  • Dive forward forming a proper forearm plank.

  • Keep your core tightened and back straight so that it does not sag.

  • Next reverse the dive, bringing your back right up to your starting position.

Do about 10-15 reps in one set and 3 sets in all.

Keep these 8 moves in your repertoire to tone your arms. While regular exercise can help you tone up bit by bit, make sure you eat clean too. Whole foods should be your go-to and avoid loading on junk and processed foods. Keep yourself hydrated, and get in quality sleep. These are the tips that always work, no matter where you want to lose your fat from. Also, while you are working on yourself and you call yourself a work in progress remain confident and try and be the best version of yourself. Lean and toned arms can’t be built in a day. So have patience and keep at it.