Looking to achieve strong, sleek, and sculpted arms?
Dealing with “bat wings” or “bingo wings” is just plain old frustrating.
But rest assured, we have the best exercises to lose arm fat fast that trainers swear by.
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The below exercises willmelt fat, build lean muscle, andsculpt your arms.
So gear up for your new favorite fitness routine!
For arm circles, you’ll set up with your feet shoulder-width distance apart.
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Extend your arms out straight and raised up to shoulder height.
Start making a tiny circular motion by rotating your hands forward.
This counts as one rep.
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Perform 10 to 12 reps of forward circles, then 10 to 12 reps of backward circles.
Modified Pushups
Next up, Brady walks us through modified pushups, which start in a plank.
Your knees should be on the floor and your hands positioned a bit wider than shoulder-width.
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The muscles in your core should be tight, and your back should remain flat.
Hold that position, then rise back up into a plank.
This counts as one rep.
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Perform 10 to 12 reps.
Dumbbell Bicep Curls
Now, get ready for the dumbbell bicep curl.
Brady instructs you to hold a dumbbell in each hand at your sides.
Keep your elbows locked to the sides of your body, and then curl your elbows to your shoulders.
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see to it your elbows remain still so your arms don’t start swinging.
Bring your arms back to the starting position, and that makes one rep.
Perform 10 to 12 reps.
Jacquie Smith
This exercise has you holding a dumbbell in each hand.
Lean forward just a bit, making sure your back stays straight.
Bring your elbows back to the sky, keeping them locked to each side of your body.
Jacquie Smith
Your elbows should be still as you “kick” the dumbbell toward your back.
You’ll do this by moving the lower part of your arm back and up to the sky.
Remain in that position for a second, then move your arm to the position you started in.
Jacquie Smith
This counts as one rep.
Position your feet shoulder-width distance apart.
Hold your dumbbells with your palms facing toward your body and in front of your legs.
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Pause for a second, then gradually bring the dumbbells back to the position you started in.
This counts as one rep.
The tabletop tricep pushup is a low-impact tricep exercise that’s extremely effective.
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To set up, place your hands underneath your shoulders and your knees underneath your hips.
Create a slight bend in your elbows, and pull your abdominals in.
Then, lift them back up into the starting position.
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Do eight reps and eight halfway pulses for two rounds.
Lie down on your right side, bend your knees, and stack your hips.
Lower your body back down to the floor.
Do eight reps and eight pulses at the top for two rounds.
Repeat on the other arm.
Reverse Pushups
Now, get ready for reverse pushups.
Sit on your butt with your knees bent and your feet flat on the floor.
Put your hands behind you with your fingertips facing your glutes.
Bend your elbowsall while keeping your hips up and driving your elbows backand re-straighten your arms.
Do eight reps and eight pulses at the halfway point for two rounds.
He suggests tricep rope pulldowns as an effective exercise to help you target your upper arms.
To get started, take hold of the ropes with both hands, keeping your elbows by your ribs.
Then, extend your hands to your hips.
While doing so, you should feel the muscles that extend behind your elbow to your shoulder working hard.
If performed correctly, this exercise will result in a rounded look you’ll be pleased with.
You should feel this movement activating the deltoid shoulder muscle.
He also explains, “There are multiple bicep curl machines, so any is a good choice.”
This exercise is another option to do twice a week.
Perform three to four sets of 15 reps to make it achieve defined arms.
A version of this story was originally published in October 2022.
It has been updated to include new information and more exercises.
