Achieving strong and toned arms can be challenging. That’s because reducing arm fat can be done most easily through a combination of exercise, diet, and dedication.
If you struggle to get rid of arm fat, you need to first understand your arm anatomy and the muscles you need to target. “The two major players are the biceps and triceps,” explains Ingrid Clay , a NASM-Certified Personal Trainer with Chris Hemsworth’s fitness app Centr . “The biceps, located in the front of your upper arm, are responsible for bending your elbow and rotating your forearm. The triceps, on the back of your arm, are the largest muscle in your arm, making them essential for overall arm definition and strength. They’re responsible for extending your elbow.”
She adds that additionally, you have 20 small forearm muscles that assist with grip and finer movements, as well as the muscles in your shoulders (like the deltoids, rotator cuff, trapezius and scapula), which are important for arm mobility and upper body strength.
If you are working on training your arm muscles for more tone and strength (with the goal of getting rid of arm fat), there are a number of exercises and lifestyle changes you can incorporate. However, Clay notes that you can’t spot-treat fat.
“Fat loss happens systemically, meaning when you lose fat, it comes off your entire body—not just a targeted area,” explains Clay. “Some people tend to store more fat in their arms due to genetics, and the triceps (back of the arm) are often where fat accumulates.”
She adds that this can make it "seem" more challenging to tone, but consistent strength training and a balanced diet will help reduce overall body fat, eventually slimming your arms down, too.
“Building muscle through strength training will improve the appearance of your arms as you lose body fat,” says Clay.
Related: The #1 Mistake Women Make When Trying To Achieve Toned, Lean Arms, According to a Personal Trainer
Why You Should Strength Train Your Arms
To get rid of arm fat, strength training your arms multiple times a week will set you up for success. “For best results, aim to train your arms two to three times per week,” says Clay. “You’ll want to include a variety of exercises that target different parts of the arms, while also incorporating full-body workouts or cardio that help reduce overall body fat.”
Besides gaining upper body strength, you will also notice other benefits to adding in arm strengthening workouts. “Aside from reducing fat and toning muscle, training your arms has added benefits for women. Strong arms improve posture, make everyday tasks easier, and enhance your overall physique, creating a more balanced and sculpted look,” adds Clay.
While strength training will help you build muscle, your diet is also an important element of getting rid of arm fat. “In order to reduce overall fat (including arm fat), you'll need to be in a calorie deficit,” shares Clay. “This means burning more calories than you consume. Combining strength training with a balanced, nutrient-dense diet and eating at a deficit is essential for fat loss.”
To determine what that looks like for you, consider consulting a medical or nutritional professional to create an eating plan that fuels you well while still obtaining proper nutrients.
Finally, Clay encourages you to not shy away from lifting heavier weights. “Building muscle will help shape your body and boost your metabolism, leading to more fat loss over time,” she says.
Related: This Is What Happens to Your Body if You Do 10 Pushups Every Day
The Three Best Exercises To Get Rid of Arm Fat
Exercise #1: Tricep dips
Tricep dips are excellent for working the back of your arms, where many people struggle with fat accumulation.
“Since the triceps are the largest muscle in the arm, strengthening them can significantly change the overall look of your arms,” says Clay.
How to do it:
- Sit on the edge of a bench or sturdy chair with your hands next to your hips.
- Lift yourself off the bench, lowering your body toward the floor by bending your elbows to a 90-degree angle.
- Push back up to the starting position, keeping your elbows tight to your body.
- Do 3 sets of 10-15 reps.
“Eventually you can take this up a notch by straightening the legs or adding weight,” says Clay.
Related: The #1 Best Exercise for Getting Rid of Underarm Fat, According to Personal Trainers
Exercise #2: 7/7/7 bicep curls
This variation of bicep curls works the biceps from different angles, helping to increase muscle growth and definition in the front of your arms.
“The 7/7/7 method targets the full range of motion, making it a more intense workout for the biceps. It will definitely take the biceps to fatigue with each set,” says Clay.
How to do it:
- Stand with a dumbbell in each hand, arms extended at your sides, palms facing forward.
- Perform 7 reps curling the weight halfway up, then 7 reps lowering it from the top to halfway down, and finally, 7 full reps.
- Aim for 3 sets of this 7/7/7 combo.
“Ideally you want a progressive load increase with each set,” says Clay.
Exercise #3: Tricep-focused push-ups
This variation emphasizes the triceps and shoulders. “Strengthening both areas not only helps with toning but also enhances the shape of your upper body,” says Clay. “By bringing out the shoulders, you create the appearance of a slimmer waist, effectively enhancing your overall physique and giving you that ‘hourglass’ illusion.”
How to do it:
- Start in a plank position, but bring your hands closer together so that your thumbs and index fingers form a triangle shape.
- Lower your chest toward your hands, keeping your elbows close to your body to engage the triceps and shoulders.
- Push back up to the starting position, maintaining a straight line from your head to your heels. If needed, modify by dropping to your knees.
- Do 3 sets of 8-12 reps.
Up Next:
Related: 14 Super-Toning Arm Workouts You Can Do With Weights
Sources
- Ingrid Clay , a NASM-Certified Personal Trainer with Chris Hemsworth’s fitness app Centr
Local News
Comments / 0