First off, I feel as though I have to give you my whole spiel about how you can’t spot reduce since this is one of the most common misconceptions when it comes to dealing with weight loss. Basically what that means is that you can’t opt to lose fat off only a specific area of your body.
In this case, in order to reduce arm fat, you’ll need to create a calorie deficit (burn more calories than you ingest) . If you’re successful in doing so, you’ll be able to not only reduce arm fat but also, you’ll be able to reduce body fat from all over your body. No complaints there, right? I didn’t think so.
That being said, let’s get into the good stuff – the exercises!
Exercises To Reduce Arm Fat
Bicep Curls with Dumbbells: This is a great exercise to work the biceps (front of the upper arm). The bicep muscle serves a few different functions. The main function is to flex the arm and the biceps also have a very small role in rotating the palm upwards. Knowing that it’s important to twist your hand upwards as your flexing your arms with the dumbbells in hand.
Perform 3 Sets
8-12 repetitions for bulking
12-15 repetitions for toning
Rest 1-2 minutes between sets
Tricep Pushdowns: This is a great – yet simple – exercise to target the back of the arm. As we know all to well, the back of the arm can be quite the problem area (especially for women). Just play really close attention to your form and ensure that your elbows stay positioned directly underneath your shoulders as your performing the exercise.
Perform 3 Sets
8-12 repetitions for bulking
12-15 repetitions for toning
Rest 1-2 minutes between sets
Curl Bar Curls: This is yet another great exercise to reduce arm fat. Not only is it effective, but it’s also very easy to perform as well. You can also alter your hand grips to target specific region of the biceps. For example, if you use a narrow grip, you’ll work the outer head of the biceps more and if you use a wide grip, you can emphasize the inner head of the biceps.
Perform 3 Sets
8-12 repetitions for bulking
12-15 for toning
Rest 1-2 minutes between sets
Lying Triceps Extension: This is actually best performed on a decline bench. As a matter of fact, the decline triceps extension has been shown to be the absolute most effective exercise to reduce arm fat. Again, as with every other exercise, pay close attention to your form.
Perform 3 Sets
8-12 repetitions for bulking
12-15 for toning
Rest 1-2 minutes between sets
Related Article: Arm Exercises For Women – Get Rid Of Batwings
Featured Image: Yo Yo Beauty
Source by Bill Forestell