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The #1 Bat Wings Workout To Tighten and Tone Those Arms

Help those bat wings "fly away" with this super-toning routine.
FACT CHECKED BY Alexa Mellardo

If you have loose muscle and sagging skin in your upper arm area, then you're dealing with "bat wings." This frustrating saggy arm skin is something many individuals strive to tighten up. With that in mind, you'll want to check out just the right exercises from Allison Sizemore, Certified Sports Nutritionist and Online Fitness Coach, that'll help your bat wings fly away for good. (Pun intended!) Read on to learn more about the productive bat wings workout Sizemore put together so you can tone the flab ASAP.

Tricep Kickbacks

tricep kickbacks part of bat wings workout

Get your arm-tightening workout started with Tricep Kickbacks. In order to perform this movement, grab a set of dumbbells, and then slightly hinge your hips forward. Make sure your elbows stay glued to each of your sides and your upper arms remain still. Bring your forearms back until your arms straighten out, then gradually return to the starting position. Sizemore says, "Keeping your upper arms still should allow you to engage the triceps," and we have no doubt that you'll feel the muscle-toning effects if you do this exercise just right. Aim for 3 to 4 sets of 10 to 15 reps.

Related: The Top-recommended Exercises for Sagging Jowls, According to Trainers

Skull Crushers

woman doing bat wings workout arm exercise with dumbbells on workout bench

Despite the arguably intimidating name of this exercise, Skull Crushers are actually pretty simple to perform and will give your arms the kind of results you're looking for. All you need is the proper technique and a dumbbell.

Use both hands to hold a dumbbell, although Sizemore says you can also perform this exercise with a dumbbell in each of your hands. She continues to instruct, "Lie flat on your back and keep your upper arms still, lower the dumbbell towards your forehead. Be sure to keep your lower arms completely still. Push the dumbbell back up so your arms are straight again." Perform 3 to 4 sets of 10 to 15 reps.

Related: Exercise Secrets To Lose That Top Layer of Belly Fat, Trainer Reveals

Close Grip Dumbbell Press

close grip dumbbell press

Next up, Sizemore suggests adding a Close Grip Dumbbell Press to your bat wings workout. For this toning exercise, hold a dumbbell in each hand, and position yourself flat on the ground or a bench. Bring both arms up so that they're straight. Your wrists should be right over your shoulders, and your palms should be facing toward each other.

Once you're in the proper position, Sizemore instructs, "Lower the dumbells down by bending at the elbows until you reach a 90-degree angle with your elbows. Lift the dumbbells back up so that arms are fully extended again." Perform 3 to 4 sets of 10 to 15 reps.

Tricep Pushups

mature woman plank pushup

Are you ready for Tricep Pushups? Of course you are! Sizemore tells us, "To perform this exercise, begin in a plank position with your hands shoulder-width apart and stacked under your shoulders." Note that you can also perform this exercise on your knees. Sizemore continues, "Slowly lower your chest toward the floor while keeping your arms parallel to your sides and your elbows pointing backward. Firmly press through your palms to bring your body back up to the beginning plank position and repeat." Complete 3 to 4 sets of 10 to 15 reps.

Desirée O
Desirée O is a freelance writer who covers lifestyle, food, and nutrition news among other topics. Read more about Desirée
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