Reduce Arm Fat With These 4 Amazing Exercises!

First of all, I feel like I have to give you my whole spiel on how you can’t spot thinning, as this is one of the most common misconceptions when it comes to dealing with weight loss. Basically what that means is that you cannot choose to lose fat only in a specific area of ​​your body.

In this case, to reduce arm fat, you’ll need to create a calorie deficit (burn more calories than you take in). If you are successful in doing so, you will not only be able to reduce arm fat, but you will also be able to reduce body fat from your entire body. No complaints there, right? I do not think so.

With that said, let’s get into the good stuff: the exercises!

Exercises to reduce arm fat

Dumbbell Biceps Curl: This is a great exercise to work your biceps (front of upper arm). The biceps muscle serves a few different functions. The main function is to flex the arm, and the biceps also have a very small role in palm-up rotation. Knowing that, it’s important to rotate your hand up as you curl your arms with the dumbbells in your hand.

Do 3 sets
8-12 reps for volume
12-15 repetitions to tone
Rest 1-2 minutes between sets

Triceps pushdowns: This is a great, yet simple, exercise to work the back of your arm. As we all know very well, the back of the arm can be quite a problem area (especially for women). Just pay close attention to your form and make sure your elbows stay positioned directly under your shoulders as you perform the exercise.

Do 3 sets
8-12 reps for volume
12-15 repetitions to tone
Rest 1-2 minutes between sets

Barbell Curls: This is another great exercise to reduce arm fat. Not only is it effective, but it is also very easy to perform. You can also modify your hand grips to target a specific region of the biceps. For example, if you use a narrow grip, you will work the outer head of the biceps more and if you use a wide grip, you can emphasize the inner head of the biceps.

Do 3 sets
8-12 reps for volume
12-15 to tone
Rest 1-2 minutes between sets

Lying triceps extension: Actually, this is best done on a decline bench. In fact, the decline triceps extension has been shown to be the most effective exercise for reducing arm fat. Again, as with any other exercise, pay close attention to your form.

Do 3 sets
8-12 reps for volume
12-15 to tone
Rest 1-2 minutes between sets