Want to lose arm fat? Here’s how.

  • Shedding extra fat on the arms can be tricky making people look for various ways to achieve that toned look in their arms.
  • According to a fitness trainer, you can start losing those extra arm fats by choosing dumbbells with weights that will provide you enough challenge.
  • In addition, get weights or water bottles that you can safely lift for a minimum of 20 reps.

Losing body fat can be tricky especially when it’s concentrated in the arms. Surely, we all would like to have our arms toned instead of flabby and jiggly. So here are exercises as recommended by a pro that you can add in your workout to help you slim down and lose those extra arm fats.

For starters, get your dumbbells. Owner and head trainer at Lagree Fitness Studio, Dede Lagree suggests that when choosing dumbbells, get a weight that challenges you and which you can safely lift for at least 20 times. You can also make use of soup cans or water bottles as a substitute.

Shoulder press

Take a dumbbell in each hand and stand with your feet shoulder-width apart. Hold the dumbbells at head height, palms facing the ceiling, elbows out. Keeping shoulders down, raise the weights together directly above your head. Pause then slowly lower weights back to shoulder. Doing 20 reps of this is suggested.

Bicep curl

Stand with your back straight and chest up while holding the dumbbells at your side with palms facing forward. Raise your arms straight up until they’re at a 90-degree angle to your trunk. As you count to three, curl the weights towards your shoulder then lower your hand back down to your sides to the start position also to a count of three.  Do three sets of this with 20 repetitions.

Triceps push-back

Stand with feet shoulder-width apart, knees bent slightly, holding a dumbbell in each hand, arms straight down at the sides with palms facing behind you. Lift your arms straight back behind you slowly counting to three; pause, then count to three as you return to the sides. Lagree suggest 20 reps of this.


Start in a high plank position—palms flat on the floor under your shoulders, arms straight with your legs stretched out directly behind. Keeping the body and legs in a straight line, carefully lower down to the elbows, one at a time. You are in forearm plank now. From this position, press the hands into the floor one at a time to return to the high-plank position. Do 2 sets of ten reps here.

Lateral arm raises

Stand with your feet together. Hold a dumbbell in each hand, your palms facing in towards the sides of your body. Slowly, raise your arms out from your sides until they’re parallel to the floor. As you exhale, slowly lower your hand back to the sides. Do a total of two sets of 10-12 reps on each side, says Lagree.

Source: The Healthy

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