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Get Rid of Bat Wings for Good With This Dumbbell Routine, Trainer Says

These exercises will get the job done efficiently.
FACT CHECKED BY Alexa Mellardo

If you have extra weight on your upper arms, you're dealing with what's known as the dreaded "bat wings." As much as you want this excess flab to, well, fly away immediately, there are some necessary steps to take in order to get rid of bat wings for good. This is one of the most difficult parts of your body to tighten up, so along with a healthy diet, choosing just the right exercises that work your triceps is key.

Compound lifts are the name of the game here since they target multiple muscle groups and help you burn more calories. My favorite upper-body compound movements include bench presses, shoulder presses, dips, and pushups. Although the bulk of your lifts should be these compound movements, you should also incorporate moves that directly hit the triceps. If you're already performing pushdowns and kickbacks, we have a couple of new exercises to add to your regimen.

Below is a dumbbell routine you can do to help build your triceps and get rid of bat wings for good. Check it out, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

1

Bridge Dumbbell Floor Press

trainer doing bridge dumbbell floor press
Tim Liu, C.S.C.S.

Grab a pair of dumbbells, and lay down flat on the ground. Perform a glute bridge by bending your knees and lifting your hips up. Keeping your core tight and glutes squeezed, press the weights up as if you're performing a bench press. Flex your chest and triceps hard at the top, then lower until your elbows touch the ground before performing another rep. Complete 3 sets of 10 to 12 reps.

Related: Get Rid of Bat Wings With This Foolproof Floor Routine, Trainer Says

2

Plank Dumbbell Triceps Extensions

plank dumbbell triceps extension
Tim Liu, C.S.C.S.

Begin this exercise in a pushup position but with one arm holding a dumbbell. Pull the weight up by your side, and keep your arm locked in that spot. Keep your core tight and glutes squeezed, and begin performing a triceps extension by straightening out your arm. Flex your tricep hard at the end of the movement, then bend it back until your bicep touches your forearm. Complete 3 sets of 8 to 10 reps on each arm, performing all reps on one side before switching over to the other.

Related: 3 Common Strength Training Myths, Debunked by a Certified Trainer

3

Standing Overhead Triceps Extensions

overhead triceps extension to get rid of bat wings for good
Tim Liu, C.S.C.S.

Stand tall, grab a dumbbell with both hands, and hold it over and behind your head. Bend from the elbows, and lower the weight slowly under control, getting a nice triceps stretch at the bottom. Once you're at the bottom, extend your arms back up, flexing your triceps hard at the top. Complete 3 sets of 10 to 12 reps.

For more…

mature woman performs free weight exercises to get rid of arm jiggle
Shutterstock

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Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more
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