10 Quick Easy Workouts to Lose Arm Fat at Home

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Fat on your arms is a problem that concerns a huge number of people, especially women. It is usually a result of genes, general excess fat or just ageing. Losing fat in this area seems to be very difficult, and you should be looking for specific methods and exercises. It is accumulated mainly around the triceps, which are prone to getting flabby if not exercised regularly.

The proper diet plays an important role, too. So eating a good, healthy balanced diet as well as keeping your body well hydrated can lead you to the right track.

The most effective way to blast that underarm fat is through the resistance exercises, as they strengthen, tone and shape your muscles.

For this workout that is composed of 10 easy exercises all you need is a set of dumbbells and you can start toning up your arms as you desire.

  1. Triceps dips

Targets: Triceps

Instructions:

–           Starting position – put hands, shoulder width apart on a secured chair or bench, positioning your bum in front of it with legs bent and feet hip-width apart on the floor

–           Straightening out your arms a little, keep them slightly bend the elbow in order to put less stress on the elbow and more emphasis on the triceps

–           Lower, slowly your body so that your arms are at a 90-degree angle, while your back is close to the chair,

–           From this position slowly push off your hands back to the starting position.

Perform 10-15 reps.

  1. Bicep curls

Targets: Biceps and shoulders

Instructions:

–           Starting position – standing with your feet hip-distance apart, hold a dumbbell in each hand with your palms facing out.

–           Bend your elbows to slowly bring the weight up to your shoulders, hold the position for 2 seconds and raise the weights overhead

–           Releasing elbows, straighten your arm back down to the starting position.

Complete 3 sets of 10-15 reps.

  1. Push ups

Targets: Deltoids and Triceps

Instructions:

–           Starting position – Laying face down, place your hands on the floor near your shoulders

–           Lift your body up, pushing through your hands, without locking your elbows.

–           Bend your elbows, slowly, and bring your face around 2-3 inches from the ground.

–           Push back up through your arms and repeat.

Perform 10-15 reps.

  1. Triceps Kickbacks

Targets: Triceps

Instructions:

–           Starting position – standing with a weight in each hand, kneel down onto the floor with your toes tucked under.

–           Bend at the same time your upper body forward from the hips up and your elbows to a 90-degree angle.

–           Extend both your arms backwards, feeling the tension in the triceps

–           Return to the starting position.

Perform 3 sets of 8-10 reps.

  1. Plank

Targets: Shoulders, Chest, Core and Biceps

Instructions:

–           Starting position – on your forearms and knees, face – down

–           Stepping your feet out place them slightly apart and come into the plank position, keeping your body straight, parallel to the floor.

–           Pulling your abs in, hold the position for as long as you can (aim for 20-30 seconds and build up to a minute).

Repeat 3 times.

  1. Triceps Extensions

Targets: Triceps

Instructions:

–           Starting position – sitting on a ball with your feet hip-width apart, hold one dumbbell with both hands behind your head,

–           Bringing the weight towards the ceiling, straighten your arms above your head.

–           Lower the dumbbell back to starting position.

Complete 2-3 sets of 10-15 reps.

  1. Lateral Arm Raises

Targets: Deltoids

Instructions:

–           Starting position – standing with feet hip-width apart, holding a dumbbell in each hand to your sides, with palms facing in.

–           Inhale and slowly raise your arms so they are parallel to the floor, locking your arm straight and palms facing the floor.

–           Exhaling, slowly brings your arm back down to your side.

Perform 10-15 reps and two sets.

  1. Overhead Press

Targets: Shoulders

Instructions:

–           Starting position – Standing, lining your feet with your hips and holding a dumbbell in each hand, with palms facing forward. Bring the weights to your shoulders.

–           Keeping your core muscles tight, straighten your arms and raise the weights above the head.

–           Bring your arms back down to your shoulders.

Perform 3 sets of 10-15 reps.

  1. Bent over Row

Targets: Biceps and Triceps

Instructions:

–           Starting position – standing with your feet shoulder-width apart, your knees and your upper body bent and holding the weights in front of your shins (at arm’s length)

–           Pull the bar to your upper abs, pause

–           Slowly lower the weights in a controlled movement, feeling the tension at your triceps.

Repeat 10-15 times.

  1. Skull Crushers

Targets: Triceps

Instructions:

–           Starting position – Lie on a mat, position barbell over shoulders with arms extended.

–           Lower bar to the forehead by bending elbows.

–           Extending arms and repeat.

Complete 2 or 3 sets, 10-15 reps each