You may find exercising intimidating if you’re a beginnerespecially when targeting specific areas like the triceps.
Read on for Furr’s beginner-friendly exercises for turkey wing fat and her detailed instructions for each.
And when you’re done, check out the5 Best Floor Workouts To Melt Belly Fat.
Shutterstock
Diamond Pushups
This list of exercises for turkey wing arm fat kicks off with the diamond pushup.
“Get into a pushup position with your hands close together under your chest, forming a diamond shape.
They also activate your chest and shoulders.
Shutterstock
“Sit on the edge of a chair or bench with your hands gripping the edge.
Slide off the edge, bending your elbows to lower your body.
Push back up, engaging your triceps,” Furr instructs.
Shutterstock
Repeat this movement for four or five sets, doing as many reps as possible each time.
Rest for 60 to 90 seconds between sets.
“Hold a pair of dumbbells in front of your thighs,” says Furr.
Shutterstock
“Lift the weights in front of you until they reach shoulder height.
Lower them back down slowly.”
Aim for four sets of 12 to 15 reps. Rest for 60 seconds between sets.
Shutterstock
Curl the weights toward your shoulders in a hammer-like motion.
Lower the weights with control and repeat.”
Complete four sets of 10 to 12 reps per arm with 60 seconds of rest between sets.
Shutterstock
She continues to instruct, “Sit on the floor with your legs extended and your hands behind you.
Lift your hips toward the ceiling, creating a straight line from head to heels.
Engage your arms and core for stability.”
Shutterstock
Hold this position for 30 to 60 seconds.
Repeat four times with 60 seconds of rest between.
Furr says, “The shoulder press primarily targets the deltoid muscles in the shoulders.
Shutterstock
It’s an effective movement for building shoulder strength and mass.”
To begin, hold the dumbbells or a barbell at shoulder level with your palms facing forward.
“Push the weights overhead, fully extending your arms.
Shutterstock
Lower the weights back to shoulder height,” Furr adds.
Complete four sets of 10 to 12 reps with 60 seconds of rest between sets.
“It combines the static plank position with the dynamic movement of a pushup.”
Shutterstock
Then, lower back down to a forearm plank.
Perform four sets of 12 to 15 reps. Rest for 60 seconds between sets.
Tricep Kickbacks
A tricep-toning classic, tricep kickbacks effectively isolate and target the triceps.
Shutterstock
Just check that you use light weights to maintain proper form.
“Extend your arms straight behind you, engaging your triceps.
Return to the starting position, and repeat.”
Aim for four sets of 12 to 15 reps per arm.
Rest for 60 seconds between sets.
“Lie on a bench with a barbell or dumbbell in your hands.
Lower the weight toward your forehead, then extend your arms back up,” Furr explains.
This movement is another killer tricep-isolating exercise that targets upper arm flab and builds arm strength.
“Sit or stand with a dumbbell in one hand.
Raise the weight overhead, and lower it behind your head, extending your arm.
Remember to maintain proper form and control throughout the movements and to gradually increase weights as you build strength.
Perform four sets of 10 to 12 reps with 60 seconds of rest between sets.
