12 Exercises to Lose Arm Fat Fast

Mar 25, 2021

Oversized sweaters can help you hide your fat arms now, but you won’t be able to do it during the summer season. So you have plenty of time to sculpt your arms and get them ready for anything sleeveless. No special gym equipment required! 10 minutes a day will be enough to lose arm fat. Eliminate excuses from your life.

Top 8 out of 12 exercises

If you do not have a lot of time to read, we elect best 8 exercises to try.

  1. Chair dips
  2. Chair push-ups
  3. One arm raw kickbacks
  4. Push-ups on an exercise ball
  5. Weight Lifting
  6. Scissors
  7. Arm Circles

These exercises for slim and toned arms are simple and fun. They don’t take much time and effort and help to tone other parts of your body as well.

More: 10 Exercises That Will Transform Your Body

1 The Cobra

Yoga isn’t just a trend. It boasts a number of health benefits and certain yoga poses help to sculpt the body. The Cobra is a simple pose that you can do even in the workplace, if you have your mat at hand.

All you have to do is lie facedown on your mat or the floor with the palms near the chest, lift your upper body, pull your shoulder blades back and in, and hold this position for as long as you can. Control your breathing. When combined with breathing techniques, the Cobra can help you relax and clear your mind too.

2 Dumbbell curls

If your goal is to get skinny yet toned arms, you need to incorporate exercises that promote building and toning your biceps into your workout rut. Stand with your feet shoulder-width apart.

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Grasp a five-pound dumbbell in each hand and lift it, bending your elbows and straightening out up to shoulder height. Do 10-15 reps each day to achieve one of your weight loss goals.

3 Forearm plank

Honesty is my priority so I’ll tell you honestly I had trouble performing this arm and core exercise. The reason was weak arms. With a lot of practice, I’ve strengthened and sculpted my arms and now the forearm plank is my favorite daily workout.

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In addition to making your arms skinny, the plank exercise helps strengthen your core, boost shoulder stability and increase bone strength in your wrists and forearms. Drop into a push-up position, resting on your elbows and toes. Hold this position for at least 20 seconds for starters and a minute for experts.

4 Chair dips

If you spend most of your time in the office and have no energy to exercise at home, give the chair dips a try to get all the benefits this exercise offers. You can do the chair dips during your lunch time or whenever you feel overwhelmed with your tasks. Not only will you clear your mind and relax for a while, but you will also train your arms and get rid of the fat.

5 Chair push-ups

Chairs aren’t just for sitting and working! Another office-friendly arm exercises that you can add to your working day and workout routine is chair push-ups. The chair push-ups are easier to perform than usual push-ups, and they are even more effective.

You will strengthen your core, reduce your arm fat and build muscles at the same time. With one simple exercise, you get so many benefits. Awesome!

Read also – 7 Exercises That Will Transform Your Body

6 One arm raw kickbacks

This one is a great exercise for your biceps and triceps. Stand with your feet hip width apart. Grasp a dumbbell or anything heavy, bend at your hips, keeping your arm bent slightly at the elbow, and straighten your arm out behind you.

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Change your arm and do the same. When done correctly and regularly, this exercise helps to melt away arm flab in a month.

7 Standing alternating dumbbell press

We know this exercise since childhood. I remember myself doing it with books – I didn’t have dumbbells. Even though this workout seems to be too simple, it gives amazing results. You can perform the standing alternating dumbbell press at home, in the office, or when running in the park.

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All you need is your favorite dumbbells and a fantastic mood. Lift your arms with your elbows bent at a 90-degree angle. Straighten your elbows and lift your arms overhead. Lower and repeat. That’s it.

8 Push-ups on an exercise ball

There are many ways to perform push-ups with an exercise ball. No matter what way you choose, you are one step closer to the slender, toned arms.

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Doing push-ups on an exercise ball each day will sculpt your arms and shoulders as well as strengthen your core and legs. Start slowly so that you learn how to keep balance. If this move hurts, try to strengthen your weak arms first.

9 Weight Lifting

Weight lifting is also an effective exercise to remove belly fat which strengthens the core. For this exercise, you need to select an item from your home to use as a weight. You can use a 2 liter cold drink bottle or a water bottle for this exercise. If you have a pair of dumbbells at home it works out just fine.

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The aim is to reach out for something which weighs around one kilo. Avoid using something breakable or valuable. It may fall down and break, so be very careful with your choice.

10 Scissors

Stretch your arms to the side and bring them back to your front, the right hand should overlap the left. This resembles open scissors. You need to stretch them to the side again and bring them back to the front. This time your left arm should overlap your right.

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This is a complete rep, and this exercise needs to be done in 3 sets of 10 reps every day.

11 Arm Circles

Stand with your feet placed shoulder width apart and arms extend straight to your sides, raised at shoulder height. Now, do 50 small circles with your hands by rotating them in the forward direction. Then switch to 50 small backward circles.

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The backward and forward arm movement tones all the muscles of the arms, including the triceps, biceps, shoulders and back muscles as well.

12 Opposite Arm & Leg Lift

Get down on all fours with your knees placed directly below your hips and palms placed directly below your shoulders. Now, raise your right arm forward and stretch your left leg backward at the same time. Create tension in your back by flexing your foot.

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Hold the position for a few seconds and then come back to the starting position. Repeat the same using your left arm and right leg. Repeat 15 to 20 times on both sides.

Now that you know some of the best arm exercises, what are you waiting for? Perform some of them right now. You will get rid of flabby arms and get a toned body in a month if you stick to regular workouts. With a host of hard-to-follow exercises that I hate, I’m always on the lookout for simpler alternatives. These are exercises that I do regularly, and I’m happy with my arms and overall body. What are your arm exercises?