Skip to content

The Top-Recommended Workout To Lose Arm Fat Fast, Trainer Says

This routine will help tighten things up.
FACT CHECKED BY Alexa Mellardo

Although the belly area seems to be the body part of choice where most people want to lose fat, arm fat is a close second. The best way to do it is by performing strength training exercises to help sculpt lean muscle and drive blood flow to your biceps and triceps. To help kickstart your journey, check out the top-recommended workout to lose arm fat fast, according to a trainer.

Get excited, because this routine will tighten and tone the excess flab that's hanging on your arms. With consistency, you'll start to lose fat in your body overall and see that your arms will begin to lean out as well.

When it comes to an arm workout, it's important to start off with a compound pushing and pulling exercise, then move on to isolation movements. This plan allows you to recruit the most muscle fibers at the beginning, then you'll finish them off with the single-joint exercises.

If you've been struggling with fat on your arms, then here's a workout for you to do to help you lose arm fat and tighten things up. Perform three to four sets of the following exercises.

Close-Grip Bench Press

man performing close-grip bench press

Start this close-grip bench press by lying down on a workout bench with your eyes in line with the bar. Rather than doing the regular bench press hand position, move your hands closer together to where your thumbs are close to the knurling part of the bar. Using a narrower grip, pull the bar out, and set your shoulder blades back and down on the bench. Lower the bar while maintaining control until it touches your chest, then press it back up, flexing your triceps hard at the top before performing another rep. Complete three to four sets of eight to 10 reps.

RELATED: The Best Arm Workout To Get Rid of "Turkey Wings," Trainer Says

Barbell Row

barbell row

For the barbell row, grab a bar with a pronated (overhand) grip just slightly outside of your shoulders, and stand up straight. Keep your core tight, and hinge at your hips so your body forms a 45-degree angle (while maintaining a neutral spine). Drive your elbows toward your hips, squeezing your back hard, then straighten your arms to get a full stretch in your shoulder blades before performing another rep. Complete three to four sets of eight reps.

Rope Triceps Extensions

rope tricep extension to lose arm fat

Now let's jump into rope triceps extensions. Start by attaching a rope to the part of a cable pulley, and grip it just above the knobs. Keeping your chest up and slightly leaning forward, pull the rope down with your elbows, tearing it apart at the very bottom while flexing your triceps. Perform three to four sets of 12 to 15 reps.

5 Exercises for Bingo Wings That'll Firm Your Flabby Arms, Says Trainer

Incline Dumbbell Curls

woman performing dumbbell curls to lose arm fat

Next up, we have the incline dumbbell curl. While lying flat on an incline bench, grab a pair of dumbbells with your palms facing up and your arms fully extended. Keeping your elbows tucked against your sides, curl the weight up, flexing your biceps hard at the top. As you lower the weight, resist by using your biceps and get a good stretch at the bottom. Perform three to four sets of 10 reps.

Incline Dumbbell Triceps Extensions

dumbbell triceps extension

Begin by setting up your bench to an incline of at least 30 degrees. Grab a pair of dumbbells, and press them up with the palms facing each other. Next, pull your elbows back, and then bend from your elbows and lower the weights until they touch your shoulders. Get a solid triceps stretch at the bottom, then reverse the motion, extending your elbows and flexing your triceps to finish. Complete three to four sets of 10 to 12 reps.

Dumbbell Hammer Curls

dumbbell hammer curls exercise

To complete this workout with dumbbell hammer curls, grab a pair of dumbbells with both hands facing each other using a neutral grip. Keep your shoulders pulled back, and curl the weight up, flexing your forearms and biceps the entire time. Squeeze hard at the top, then resist on the way down. Complete three to four sets of 10 to 12 reps.

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