Do you suffer from flabby looking arms, also called bat wings? That extra fat hanging under your arm can be tough to get rid of, especially if you don’t know the right exercises for burning fat and toning the upper arm muscles.
What are the best exercises for flabby arms? It put together a list, I want to share with you my top picks for getting rid of bat wings.
Why Am I Getting Flabby Arms
Your arms will get flabby and end up with an extra fat on them if you’re eating too much or not exercising enough. When you consume more calories than you use, you’re probably adding fat to your body, and it has to go somewhere. The upper arms are one of the most common culprits, along with your abdominal area, thighs, and hips.
So, if you don’t want flabby arms, you need to be exercising and watching your calorie intake.
Also keep in mind that women tend to get flabby arms more often than men.
For men, a lot of the excess weight goes to their gut, creating a larger belly. For women, it’s very common to see extra fat go to their arms, creating what are called bat wings.
Exercises can make a huge difference, burning fat and toning that area of the body. The exercises I listed below will be a great help in getting rid of flabby tissue on the arms and giving you a toned, muscular, fit look.
Use Resistance Bands to Get More From your Workouts
We’re not to the best arm exercises for flabby arms just yet. I want to share with you a tip for how to get more out of your exercise sessions. What I try to do is boost my workout so that I get more from them, working out for the same amount of time but getting better results. To that end, I would recommend adding resistance bands to a lot of your exercises. You can also add dumbbells, if it’s appropriate.
Wearing resistance bands on your hands or arms while you exercise forces you to push harder and further, exerting a whole lot more force than what you would without them. You want to choose a band that is appropriate for you and not overly challenging, especially to start out with.
You can work your way up to tighter and tighter resistance bands so that you have to use more force to do the exercises. You can take the best exercises for flabby upper arms and greatly enhance them, even doubling your results when you add resistance bands in there.
Exercises for Flabby Arms
Let’s start with the classic exercise, and if you are hoping for a bunch of weird exercises you’ve never heard of to get toned, athletic looking arms, I hope you’re not disappointed. The pushup is a classic because it works.
It is excellent for toning your arms and getting a great look. You can also do a lot of different variations on this, and one of the most effective ways to use the push up to get rid of flabby arms is to use a close grip. That means your two hands are underneath you close together rather than far apart. A farther stance will help build up your back muscles, while a closer stance will tone those upper arms and build muscle there.
One thing to keep in mind about even the best arm exercises for flabby arms is that you can’t target fat in specific areas.
No matter what exercises you do, fat will come off where it comes off. You can’t decide where that happens. However, you can target muscular growth in certain areas.
So, when I advise you to do something like pushups, you’re not targeting fat in that area, but you will be creating more muscle size and definition there by developing your arm muscles with pushups.
2. Tricep Kick-Back
Now, I want to share with you a very different kind of exercise and possibly one you haven’t heard of. You’re going to start off in a kneeling position where your hands are flat on the ground.
This is known as a four-point kneeling position, and you’ll be on your hands and knees. You want to hold a dumbbell in one hand to enhance this exercise as well. Remember to start with smaller weights until you can build up strength to handle heavier ones.
From this position, bend your arm with a dumbbell in it to create a 90-degree angle. Make sure your back is straight while you do this. Your bicep should be perpendicular when compared to the ground.
As you do this exercise, keep your elbow tucked close to your side and then bend at the elbow and extend the arm out straight behind yourself. If you’re doing this properly, your triceps shouldn’t budge at all, and you should be bending from your elbow and feel exertion in the tricep muscles.
Repeat this exercise multiple times for both sides, switching the dumbbell to the hand that’s moving.
3. Assisted Tricep Dips
I consider this one of the best underarm exercises for women’s flabby arms, and it’s one of my favorite to do. You’ll need two chairs or two close benches to make this work.
Bring two chairs close to each other and position yourself in between them. You should have them facing each other and close enough that you can support your weight through your hands with one hand on each chair.
Squat down between them and place a hand on each of the seats. Keep your chest pointing straight ahead and ensure that your elbows are locked. From this position, ensure your feet remain on the floor and start bending from your elbows. As you move, begin to bring your elbows close to you and then tuck them in to where they create a 45-degree angle with your body.
Continue to lower yourself until your tricep muscles make a parallel line with the floor. Now that you’re at the lowest point of the tricep dip, use your feet and hands to push yourself back up until you reach the top of the movement and your elbows are locked once more. Try to ensure that your shoulder blades stay retracted as you’re doing this exercise.
What Are the Best Exercises for Flabby Upper Arms?
You can do variations on a lot of these exercises, and there’s some other great upper arm exercises that you can try as well. I prefer incorporating multiple variations of the pushup, including the incline pushups.
I consider boxing and weightlifting as other good upper arm exercises that really tone the muscles and develop them.
Those are excellent exercises for helping to give you a ripped, strong look. If you’re boxing, I suggest doing punches at different angles to work the different muscles of your arms.
If you constantly punch straight, you’re more likely to build up shoulder muscles rather than deal with that underarm musculature. Throwing in hooks and crosses can really help to work the underworked muscles with this exercise.
What are the best exercises for flabby arms that you can do with resistance bands? Bicep curls, pull aparts, and overhead stretches are all great exercises. Try throwing a few sets of these into your workout regimen and see if they don’t make a difference.
My name is Ellis Francis and I have been a personal fitness trainer, sports nutritionalist and health and fitness advisor for over 25 years. I am the lead health and fitness advisor at https://ahumanbody.com.