10 Exercises To Reduce Arm Fat

Add as a preferred source on Google

When we workout, we mostly focus on the stomach, legs and upper body. Seldom we tend to look at the arms that look a little heavier than expected. Especially in case of women, fat deposits are very highly concentrated on the arms. So, you need to focus on your arms as well during the workout. There are specific exercises for reducing fat from the arms.

Sometimes, even after doing a strenuous workout, you fail to achieve those toned and sleek arms. The fat deposits in the arms can make it look heavy and pulpy. So, there are few ways in which you can tone your arms and bring them in proper shape.

To avoid heavy and bulging arms, you have to focus on the spot and workout to burn the fat deposits in the arms. Arm fat can only be reduced through a combination of exercise and proper diet. A combination of cardio and resistance training is ideal for reducing arm fat. So here are some of the best arm exercises to try when you want to reduce arm fat and tone them.

10 Exercises To Reduce Arm Fat:

Push Ups

This is one of the best exercises that not only focuses on your arms, but also on the upper body. Close grip push ups will work on shoulders, arms and chest.

Triceps Dips

It is a very effective arm exercise that tones the back of your arms. Place a chair behind and bend down (90 degrees angle at your elbows) leaning your hands beside the chair for support. When you bend down on the floor the legs will be straight. Pull up and down like push ups. This exercise will work on the arm muscles that will stretch due to the pull.

Triceps Press

Stand straight and hold dumbbells on both the hands. Now lift the hands about 3 to5 lbs over your head and then bend them backwards so that it ends up behind your head. Slowly come back to a normal position after 10 seconds and repeat it 10 times.

Biceps Curls

This arm exercise burns fat deposits and shapes them effectively. You need to stand straight and hold dumbbells in the palms. Bend them till the elbows, hold it and then relax. Repeat again.

Diagonal Raises

Even your shoulders help tone the upper body and shape them. For slim and toned arms, you also need to work on chest and shoulders. Try this exercise to reduce arm and shoulder fat.

Triceps Kickback

This arm exercise works on the fat deposits that have accumulated on the back of the arms. Bend forward and rest your left hand on a chair. Hold a dumbbell on the right hand and lift it at 90 degrees angle at your elbows. Pull the dumbbells backward up and down.

Dumbbell Bent Over Reverse Flys

This exercise tones your arms, shoulders and back. Stand straight or lie on the gym ball, and spread your feet at shoulder's width. Bend forward making your torso almost parallel to the floor. Hold dumbbells in each hand and spread them wide apart like you are flying.

Moving Plank

It is a simple exercise that tones the arms and reduces fat from the region. Get into the plank position and move your arms along with body ahead one by one.

Upright Row

This arm exercise works on upper back, shoulders and biceps. Stand straight and balance your body weight on feet a little wide apart. Now hold dumbbells on each hand and bring them up till the shoulder level. Lower and repeat again.

Chest Press On Ball

This arm exercises focuses on triceps, shoulders, chest, core muscles, glutes and legs. Lie on the ball with eyes facing the wall and your lower body is supported by the legs on the floor. In this bridge position, bend your elbows, bring the weights to your chest. Pull it up straight and relax. Repeat again.