There’s many different exercises for the arms, but are they effective at losing fat and building fat burning muscle?
The answer is NO.
Let’s look at what it really takes to lose arm fat fast.
The first thing we need to look at is your diet.
The 2nd thing we’ll need to do is to add some exercises to lose arm fat and over all body fat, if that’s what you’re looking to do.
Let’s first look at your diet and then we’ll get to the Top 3 exercises.
Are you continually gaining weight or simply maintaining where you’re currently at?
If you’re continually gaining weight, we’ll need to cut out some calories.
In order to lose arm fat we have to have a caloric deficit.
All the exercises in the world won’t do a thing to lose fat on your arms if you’re not dialing down your eating a bit.
If you’re just maintaining your weight and would like to lose arm fat, we’ll take the same approach as above and cut out a bit of calories.
How many calories to cut out? That really depends on your body type, current weight and how much you’re eating.
Read How Many Calories Per Day To Lose Weight for more info.
Now that we’ve got a plan for your diet, let’s look at…
The Top 3 Exercises to Lose Arm Fat
QUICK NOTE: Before any women ask me if they should be doing these exercises, the answer is YES, of course! These exercises are for both men and women, in fact every exercise involving weights is women friendly. You won’t bulk up or put on tons of muscle, it just won’t happen. Do them and get fit!
There’s 2 muscles or areas that we want to work on; the biceps and the triceps.
We’ll go over 3 exercises for each muscle group, so you’re getting 6 exercises instead of 3! You can thank me later when you’re looking at your fit arms!
3 6 Exercises To Lose Arm Fat – The Biceps
Let’s first go over the bicep exercises:
1) The Barbell Curl
To execute this exercise, find a bar and load up some weight on each side that you can handle for a given repetition range.
If your gym has the barbells that have the weights already attached for you, just figure out which one is suitable for you.
Pick up the barbell about shoulder width apart or even a little bit wider than shoulder width. Start at the bottom just like the picture, and lift up moving only your forearms, feel the biceps contract. Once you’ve reached the top, slowly lower the bar down to the starting position. That’s one rep. Continue on until you’ve finished your entire set.
2) Alternating Dumbbell Curl
To execute this exercise, pick up a couple of dumbbells that you can handle for a given repetition range. Start with the palms facing your legs just like the picture. Supinate or twist the dumbbell upwards, one arm at a time, remembering to slowly lower the weight back to it’s starting position. That’s one rep. Continue on until you’ve finished your entire set.
3) Cable Curl
The cable curl is another great exercise to lose arm fat quickly. The constant tension provided by the cables gives that extra stimulation that you might not get with dumbbells or barbells.
To execute this exercise, find a nautilus machine or a cable machine with a cable that runs to the bottom. Hook up either a straight bar or a curved bar to the cable.
Pick up the attachment, step back, and perform the lift by lifting with your forearms. Start with a light weight and then move on to a heavier weight to get maximum stimulation.
3 6 Exercises To Lose Arm Fat – The Triceps
The triceps is the next part of the arm that we want to work on to get rid of fat and build up a bit of muscle to avoid that saggy, droopy look.
1) Tricep Extension
To execute this exercise, grab a dumbbell that you can handle and sit on a bench. Sit up straight, lift your arm up and stay at the starting position as you can see in the picture.
From there, simply lift up and slowly lower the weight. That’s one repetition. Continue on until you’ve finished your entire set.
2) Standing Overhead Extension
To execute this exercise, pick up a dumbbell and stand straight up. Pull the dumbbell over your head into the starting position just like the picture. Then push up and slowly lower the weight back into the starting position.
3) Tricep Dips
To execute this exercise, find a dipping station and place your hands around the bars.
Stand up and slowly lower yourself to around a 90 degree angle and then push back up to the starting position. That’s one repetition.
You can also do this exercise using a chair or a bench.
are the Top 3 6 Exercises to Lose Arm Fat
Use them all to see amazing results in your arms. When combined with a good diet, these exercises to lose arm fat will have your arms looking better than they’ve ever been before!