7 exercises and one nutrition tip to target arm fat

Trifocus Fitness Academy - arm fat
Personal/Fitness Training Blog

Unwanted arm fat can make it difficult to wear strappy tops and t-shirts. Not only does it not look great but it also makes shirts very tight and uncomfortable around your arms. It also reduces your mobility around your arms.

Here are seven exercises you can do and one nutrition tip you can use to get rid of that unwanted arm fat:

  1. Dips with straight legs

Place your hands on an elevated surface like a chair. Your arms should be extended and your shoulders directly above your wrists. Your legs should be stretched out in front of you with your heels on the floor.

Bend your elbows to lower your hips to the floor. Stop before your butt touches the floor or when your arms can’t bend down anymore.

Straighten your arms and press your body back up to the starting position.

  1. Triceps extensions

Facing a wall with your arms straight ahead, place your hands at chin-level, shoulder-width apart.

Lower your elbows until your forearms touch the wall. Then straighten your arms while pushing your body back to the starting position.

  1. Towel curls

Sit on a chair with a towel looped under the middle of one foot. Hold the towel ends in each hand. Press your arms tightly to your sides at a 90-degree angle and apply resistance with your leg.

Bend your arms while pulling your hands up to your shoulders. Then lower them back down to the starting position.

  1. Inverted plank

Sitting on the floor with your legs straight out in front of you and your heels on the floor, place your hands under your shoulders.

Lean back onto your hands and raise your hips off the floor until your body is in a straight line. Hold the position.

  1. Overhead triceps extension

Stand with your feet hip-width apart. Hold your dumbbells behind your head with your elbows bent and tight to your ears.

Straighten your arms to lift the dumbbells into the air. Squeeze your triceps as your arms straighten and hold for a second. Lower your hands back to your back slowly.

  1. Standing bicep curl

Stand with a weight in each hand and your arms at your sides. Rotate your forearms until your palms face forward. At the same time, bend your elbows to lift the weights toward your shoulders. Squeeze your biceps at the top for a second and lower back to starting position.

  1. Triceps push up

Place your hands under your shoulders and balance on your toes. Your feet should be hip-width apart. Keep your elbows pointed back and pinched to your sides. Your body should be aligned and parallel to the floor.

Push up through your arms until your body at an angle to the floor. Your arms shouldn’t be straight and your body should remain aligned. Hold for a second and return to starting position.

Nutrition tip: Increase your fibre intake

Adding extra fibre to your diet can jumpstart weight loss and help you lose excess body fat.

Fibre takes longer to move through your digestive system, which means it takes longer to empty your stomach. This makes you feel fuller for longer.

Try including more fruits, vegetables, whole grains, nuts, seeds and legumes into your diet.

One of the best ways to ensure arm fat loss is to exercise your entire body. However, the exercises discussed in this article will help you to focus on your arms. Along with the right exercises, you need to ensure that you are eating the right foods and getting the right vitamins and minerals.

Your personal trainer will teach you about other exercises that you can do to tone your entire body.

Contact Trifocus Fitness Academy

If you want to become a personal trainer, check out our list of accredited personal training courses. For more information, please follow this link.

Trifocus fitness academy personal training course registration