A primary goal for many fitness enthusiasts is developing toned, muscular arms with minimal fat. This requires a strategic combination of both strength training to build muscle and cardio to reduce body fat.
Read on for a guide to seven exercises to lose arm fat and build overall upper body strength. Add them to your routine to help you achieve your goal of toned, sculpted arms.
7 Arm Workouts To Lose Arm Fat
- Dumbbell Bicep Curl.
- Dumbbell Lateral Raise.
- Tricep Dip.
- Plank.
- Arm Circle.
- Push-Up.
- Dumbbell Hammer Curl.
These exercises to lose arm fat are specifically designed to build muscle and tone the arms.
7 Exercises To Lose Arm Fat
The exercises listed below are highly beneficial for losing arm fat. They are listed in no specific order and can be programmed based on your fitness level and goals.
Dumbbell Bicep Curl
Dumbbell bicep curls are a foundational strength workout for improving arm strength and definition. It specifically targets the biceps brachii, which are made up of the biceps short head and the biceps long head. These are the primary muscles of the upper arms.
The biceps short heads act as the primary movers in this exercise to contract and lift the dumbbell. The secondary movers include the biceps long heads, wrist flexors, and wrist extensors.
Dumbbell bicep curls build muscle, improve strength, and will help with your goal of losing arm fat.
How to do
- Begin by standing with feet shoulder-width apart and hips facing forward. Hold a pair of dumbbells with an underhand grip and palms facing inwards.
- Ensure your elbows are close to your sides.
- Inhale and engage your core. Exhale and bring the dumbbells up to shoulder height. Control the movement of your upper arms with elbows close by your side.
- Hold at the top for a count concentrating on squeezing the biceps.
- Inhale as you slowly lower the dumbbells back to the starting position until your arms are fully extended.
Tips
- Keep your elbows close to your side and maintain control throughout the movement.
- Focus on the mind-muscle connection by concentrating on squeezing the biceps throughout the exercise.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Lateral Raise
Dumbbell lateral raises are a great shoulder exercise that involves raising a dumbbell in each hand out to your sides. They primarily target the deltoid muscles leading to improved shoulder definition. They engage the deltoids from the front, middle, and rear, contributing to a more balanced and well-rounded upper body routine.
This exercise is effective for building shoulder strength and stability in the upper arms. It also contributes to more toned and sculpted arms, making it a great addition to arm workouts for women.
How To Do
- Begin by standing with feet hip-width apart and holding a dumbbell in each hand with an overhand grip. Your palms should be facing your body.
- Inhale to engage your core.
- Exhale as you raise the dumbbells, keeping a slight bend in your elbows. Continue raising until they reach shoulder height.
- Hold at the top for a count, concentrating on squeezing the shoulder muscles for maximum activation.
- Inhale as you slowly lower back down to the starting position, fully extending the arms.
Tips
- Keep the upper body stationary and core engaged throughout to avoid straining the lower back.
- Maintain a slight bend in your elbows during the raise and lower movements to reduce stress on the elbow joint.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Tricep Dip
Tricep dips primarily engage the triceps as the prime movers. They also work the chest, shoulders, and core as these muscles activate to provide support and stability throughout the movement. This makes the exercise very effective for improving overall upper body strength and definition.
Tricep dips also improve functional strength as the targeted muscles are all involved in daily tasks like lifting, pulling, and carrying. It is extremely versatile as it can be performed using only body weight and a sturdy flat surface.
How To Do
- Begin by standing between two parallel bars that will be used to hold yourself up.
- Grip the bars with palms facing inward to your torso and arms extended. Your feet should be lifted off the ground.
- Inhale as you engage your core and lower your upper body until your elbows are at a 90-degree angle.
- Exhale as you push back up, fully extending the arms back to the starting position.
Tips
- This can be performed using a bench or chair with a sturdy surface increasing the versatility of the exercise.
- Ensure to keep your core engaged throughout the movement.
- Use stable and controlled movements and avoid swinging or using momentum through the range of motion.
- Always perform a warm-up routine to get your muscles engaged and blood flowing before the workout.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Plank
Planks are an extremely beneficial exercise that works nearly every muscle in your body. It targets the core but also engages the back muscles, shoulders, legs, and arms.
Since they require engagement from multiple muscles to hold the exercise, planks improve core stability and overall upper-body strength. They do not require any equipment and can be performed anywhere making them extremely versatile and convenient.
How To Do
- Begin by lying face down on the floor with your forearms flat and elbows under your shoulders. Your arms should be shoulder-width apart.
- Tuck your toes, inhale, and engage your core.
- Raise your body off the ground to form a straight line from your head to your feet.
- Concentrate on engaging your core and upper body muscles simultaneously.
- Hold the position for a length of time based on your fitness routine and goals.
- Focus on keeping your body straight so your hips don’t drop or raise out of alignment.
- Breathe steadily throughout the exercise.
- Slowly lower back down to the floor to finish.
Tips
- Make sure not to let your hips drop or rise out of alignment.
- Keep your head in a neutral position or slightly looking down to avoid straining your neck.
- Breathe steadily throughout the exercise, being careful not to hold your breath.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 20–40 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 60–120 seconds |
| Power Training | 3–5 | 10–20 seconds |
Arm Circle
Arm circles are designed to increase the range of motion, flexibility, and mobility in the upper body. They primarily target the shoulders and chest muscles with secondary activation from the biceps and core for stability.
This exercise is very effective as a dynamic warmup before an upper-body strength workout. It helps loosen the shoulders and chest muscles and increases the heart rate to prep the body.
How To Do
- Begin by standing with feet shoulder-width apart and arms down by your sides.
- Raise your arms out to either side of your body, about shoulder height.
- Make a large circle with your arms, keeping the movements steady and controlled.
- Breathe steadily in through the nose and out through the mouth throughout the movement.
- You can adjust the size of the circles, trying out smaller and larger ones depending on your preference.
Tips
- Keep your core engaged throughout the exercise to maintain stability and reduce any lower back strain.
- Breathe steadily throughout the exercise, in through the nose and out through the mouth.
- Focus on gradually bringing your arms around the range of motion, ensuring not to hyperextend the shoulders to avoid injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Push-Up
Push-ups are a traditional bodyweight exercise that works a wide variety of muscles. It primarily targets the chest, shoulders, and triceps with additional activation from the core and biceps.
Push-ups are highly beneficial for building upper body functional strength and improving core stability. They can easily be modified based on your fitness level and goals, making them effective in a beginner arm workout. Additionally, they require no equipment and can be performed anywhere.
How To Do
- Begin lying face down with your hands shoulder-width on the floor, directly beneath your shoulders.
- Your legs should be extended behind you, forming a straight line with your body from your head to your feet.
- Inhale to engage your core.
- Exhale to push through your hands and lift your body off the ground, keeping your back straight.
- Hold at the top for a count and then inhale to lower back down, maintaining control throughout the movement.
Tips
- Keep your core engaged throughout and avoid letting your hips drop or raise out of alignment.
- Try different hand placements to increase the activation of different muscles. A narrower placement increases focus on the triceps and a wider placement increases chest activation.
- Use a modified variation (knees on the ground) until you gain strength to maintain proper form and protect the lower back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Hammer Curl
Dumbbell hammer curls are similar in technique to the traditional bicep curl. However, the grip is slightly different in that you use a neutral rather than underhand grip to curl the dumbbell. This increases the focus on the forearms which, when programmed with other forearm dumbbell exercises, promotes a more well-rounded routine.
This exercise primarily targets the biceps long head and brachialis. There is secondary activation from the biceps short head and wrist extensors. These muscles work together to provide stability to your elbow joint during the flexion movement.
How To Do
- Begin standing with your feet shoulder-width apart and hips facing forward.
- Hold one dumbbell at each side using a neutral grip, with palms facing inwards.
- Inhale and engage your core.
- Exhale as you raise the dumbbells to shoulder height. Ensure to keep your elbows in close to your sides and maintaining stability and control in the upper body.
- Hold at the top for a count, concentrating on squeezing the biceps.
- Inhale as you slowly lower the dumbbells back down until your arms are fully extended, controlling the movement throughout.
Tips
- Maintain a neutral grip as you curl the dumbbell up with palms facing inward.
- Use stable and controlled movements and avoid swinging or using momentum through the range of motion.
- Ensure to warm up the muscles to get the blood flowing and heart rate increased before the workout.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Anatomy Of The Arms
The arms encompass a wide range of components including muscles and bones that work together to enable movement patterns. The upper arm muscles include the biceps brachii, the triceps brachii, and the brachialis. They are the prime movers during lifting, throwing, and pulling movements.
The forearm muscles include the wrist flexors and wrist extensors. They provide stability to the wrist joint and support with flexion and rotation of the forearm. These exercises all target the arm muscles to build strength and improve stability, contributing to the goal of reducing fat.
Biceps Long Head
Most outside part of your bicep.The front of your upper arm.
Biceps Short Head
Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.
Triceps Lateral Heads
Muscles located on the back of your arm between your shoulder and elbow.
Triceps Medial Heads
Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.
Triceps Long Heads
Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.
Wrist Flexors
Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.
Wrist Extensors
Muscles that make up the back portion of your lower arm, between your elbow and wrist.
Biceps
The biceps brachii are a large muscle group of the upper arm, located between your shoulders and forearms. They consist of two heads — the biceps short head and the biceps long head. Both heads are responsible for elbow flexion and forearm rotation making them essential in upper body strength and functional activities.
As the biceps have two heads, they are frequently activated and support multiple upper-body movements. Each bicep head functions uniquely and is targeted at varying degrees during different exercises. They support shoulder and elbow stability making them essential in nearly all upper-body functional activities involving lifting, carrying, and pulling.
Triceps
The triceps brachii is situated on the dorsal part of the humerus (upper arm) and extends to the elbow joint. It is made up of three muscles: the triceps medial head, the triceps lateral head, and the triceps long head.
Both the triceps medial head and triceps lateral heads support to extend the forearm and stabilize the elbow. This makes them crucial components in all daily activities involving lifting, pulling, and carrying.
The triceps long head is primarily active during overhead extension movements. It is the only tricep head that crosses both elbow and shoulder joints.
Wrist Flexors
The wrist flexors are a group of muscles on the palm side of the forearm. They support grip strength and flexing of the wrist and fingers. They are also involved in stabilizing the wrist during lifting and carrying movements.
During many of these exercises to lose arm fat, the wrist flexors activate when rotating and flexing the forearm. They contract to stabilize the wrist and maintain proper form to avoid straining the back. They also help to control movements when raising and lowering the arms.
The wrist flexors are activated isometrically as they work to stabilize the wrist joint and avoid hyperextension during these exercises.
Wrist Extensors
The wrist extensor muscles originate near the lateral epicondyle and are inserted into the base of the forearm or hand. They are responsible for extending and stabilizing the wrist and fingers during daily hand movements.
These muscles engage during the exercises above to support gripping the barbell or dumbbell when extending the arm overhead. They also help stabilize the wrist joint to prevent excessive flexion leading to injury.
Benefits Of Exercises To Lose Arm Fat
Incorporating these exercises to lose arm fat into your routine provides a variety of functional, aesthetic, and performance-related benefits.
Improves Appearance
A primary aesthetic goal for many fitness enthusiasts is developing toned, defined arms and reducing body fat to improve appearance. Exercises to lose arm fat are effective at improving appearance because they simultaneously work to build arm muscle and reduce arm fat.
The exercises in this article strategically activate the target muscles and apply the necessary stimulus for optimal results. They engage a wide range of upper body muscles including biceps, triceps, chest, shoulders, and core. These factors all support the goal of defined arms with reduced fat.
Supports Posture
A key component of optimal posture is having strong shoulders, back, and core muscles. These muscles work together to stabilize the body and maintain a strong and straight back. Additionally, by targeting these muscles simultaneously, you will work to correct muscle imbalances that negatively impact posture.
These exercises are all designed to strengthen the shoulders, back, and upper arm muscles to improve balance and posture. Focusing on the mind-muscle connection to engage the core throughout the exercises will promote increased trunk stabilization. This will also support maintaining a neutral spine which further improves posture.
Balances Physique
Exercises to lose arm fat are effective at improving muscular balance as they work multiple muscle groups simultaneously. For example, both the pushup and dumbbell lateral raise work the chest, shoulders, and core but use different approaches. This requires coordination and balance to maintain proper technique and achieve optimum activation.
Many of these exercises include both unilateral and bilateral approaches to activate the focus muscles and reduce upper-body muscle imbalances. They encourage support from the biceps and triceps in addition to the shoulders, chest, and core. This ensures the muscles are evenly developed, leading to a more well-rounded physique.
Other Tips To Slim Arms
- Start with lighter resistance initially to keep the focus on your form until you are comfortable.
- Make sure to use a full range of motion to engage all muscles involved and improve mobility and flexibility.
- Focus on the mind-muscle connection during each exercise. Concentrate on contracting and stretching the target muscle group to achieve maximum activation and optimum results.
- Ensure you are engaging the core throughout each exercise to encourage trunk stabilization, reduce lower back pain, and improve posture.
- Include a proper warm-up and cool-down before each workout to loosen the muscles, increase blood flow, and prevent injury.
- If you experience elbow or shoulder joint pain during any exercise, stop immediately. Seek the help of a qualified healthcare professional.
Conclusion
In addition to developing a sculpted and aesthetically pleasing physique, exercises to lose arm fat have multiple functional and health benefits. They maximize strength performance, reduce muscle imbalances, and improve posture.
The exercises we’ve discussed activate multiple muscle groups simultaneously using a strategic approach to build strength and reduce fat. They also help improve the functional performance of many daily activities involving lifting, carrying, and pulling. Therefore, adding them to your arm workout routine will help you effectively lose arm fat while building muscle.
Frequently Asked Questions
Losing arm fat requires a strategic approach combining targeted strength training and healthy diet choices for reducing body fat. These exercises are designed to target multiple muscle groups with the goal of building strength and reducing fat.
When it comes to burning arm fat, no single exercise is best. You should follow a strategic training approach that targets multiple muscle groups to develop strength and reduce muscle imbalances. This will best support you towards achieving your goals.
The difficulty in losing arm fat varies by the individual, although some factors can create more challenges than others. Genetics, metabolism, poor diet, and sedentary behaviors can make it harder for some to reduce body (and arm) fat.
Individuals with a general lack of muscle mass and a higher body fat can have a suboptimal distribution of body fat. Incorporating these exercises into your routine is a great start toward improving muscle mass and overall body composition.
Resources
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About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
