Exercises Ideas,  Health and Fitness,  Weight loss

8 Outstanding Exercises That Removes Your Arms Fat Easily

Arms Fat looks really unattractive! It’s the truth; let’s just keep all the “body shaming” issue aside and accept it. If you are not very comfortable wearing a shoulder less or strappy dress, one of the major reason is Arms Fat . You have a simple solution to deal with this – just reduce Arms Fat !

The exercises listed below are great for both men and women, and can be completed at home or at the gym with minimal equipment. Try completing 4 sets of 10 reps with an appropriate weight—meaning a weight that allows you to perform the exercise with proper form.

Effective Exercises To Lose Arms Fat

1. Tricep Kickbacks:

How to do it:

  • Stand with feet shoulder width apart, arms relaxed at your sides and holding a 2-5-pound weight in each.
  • Weights should be held far enough away so that they don’t hit your thighs. If they do, narrow your stance.
  • Bend forward at the hips, keeping a completely straight spine, until you are about halfway to 90 degrees.
  • Next, extend both arms as far back behind you as you can, with arms straight and elbows locked.
  • Hold for a beat, then return arms to base position.
  • Repeat this movement for one minute.

2. Dumbbell Push Press:

How to do it:

  • Begin with slight bend in your knee, the dumbbells at your shoulders and elbows at a 90-degree angle.
  • Straightening your knees, push the dumbbells directly above your head, keeping elbows close to your ears, and then bringing your arms back to the starting position.
  • That completes one rep.

3. Bent-Over Fly:

How to do it:

  • Start standing with your feet hip-width apart and your hips bent while your chest is parallel to the floor.
  • Hang the arms directly below your shoulders.
  • Raising your arms (dumbbells) to the sides, squeeze your shoulder blades together, and then slowly lower back down, to complete one rep.

4. Sumo Squat to Row:

How to do it:

  • Stand with your feet in a wide stance, toes pointing to the sides and with your arms hanging in front of you drop to a squat.
  • Raising out of the squat up onto your toes, pull your arms up towards your chest raising your elbows to your shoulders to complete one rep.
  • Drop back down to your squat and repeat.

5. Curling Press:

How to do it:

  • Begin with your arms (dumbbells) at your sides, palms facing in.
  • Curling your arms up towards your shoulders, turn your palms to your face.
  • Keeping your core tight press upwards overhead, and your elbows close to your ears and turn your palms out to face away from you.
  • Bring the weights back down to your sides, to complete one rep.

6. Lateral Raise:

How to do it:

  • Start with your feet directly under your hips, slightly bend in the knee and arms at your sides.
  • Raising your arms directly out to the side, with the elbow bent, create a small ‘C’ shape.
  • Slowly return back to your starting stance.

7. Skull Crushers:

How to do it:

  • Laying on your back, raise your arms above you and align the weights with your face.
  • Drop the weights down, towards your head so that your elbow comes to a 90-degree angle.
  • Pushing up and squeezing your triceps, back to starting position and repeat.

8. Squish Press:

How to do it:

  • Begin laying flat on your back with your legs out in front of you and arms (dumbbells) above you, in line with your shoulders, touching the dumbbells.
  • Keeping your elbows in, slowly lower the weight towards your chest, and then push straight back up, to complete one rep.

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