Best Exercises To Lose Arm Fat At Home

A fatty or flabby arm is a condition which mars the physical appearance of a person. Even though that person has a beautiful figure, the fatty arms just destroy the whole look. Both women, as well as men, suffer from this issue.

You must have seen many people with leaner body structures but with unusual fatty arms in comparison to the body. Then here one question that comes to mind is that – what causes arm fat or fatty arms?

Causes of Arm Fat

Arm fat is generally caused due to the accumulation of excess fat in the arm area. The fat deposition in other parts of the body is easy to shed, but it is quite difficult to burn the excess fat in the arms. So the gradual deposition of fat in the arms leads to flabby arms.

The growing age is another reason of arm fat. After the 20s, our body tends to store more fat in various parts and the lean muscles start to decrease. So the fat accumulation becomes more than the lean muscles, one of the main causes of flabby arms.

Decreased metabolism rate is another reason of arm fat. The metabolism rate decreases with the growing age, which means burning fewer calories. And this condition ultimately leads to arm fat.

Lack of physical activities and not doing exercises regularly also leads to the fat accumulation in the body including the arms.

Rapid weight gain is also one of the main reasons of arm fat.

Simple & Effective Exercises to Lose Arm Fat

Do you have a fat accumulation in the arm area? Do you think twice before selecting a sleeveless dress for you because you have flabby arms?

If yes, then I must tell that you can lose the stubborn arm fat and get those toned and sculpted arms by doing certain exercises which are specifically meant to lose arm fat.

1. One Arm Triceps

This exercise helps to burn the accumulated fat in the triceps, the back portion of the arms.  This area is prone to easy fat deposition. This exercise not only melts the excess fat in the triceps but also tones it to give a sculpted look to the arms. This is a powerful arm toning exercise.

For this exercise, you do not need any equipment. Directly on the floor you can perform it.

Tricep Dips

How to Perform

  1. Sit on the floor by keeping your legs and feet joined together.
  2. Keep your hands on the floor shoulder width apart and a foot behind the hips. Your fingers should point the hips.
  3. Bend your knees and keep the feet flat on the floor.
  4. Straighten your arms and raise your hips. This will put weight on your arms.
  5. Bend your left elbow and with the help of right arm which is still straight, lower your hips to the floor. Ensure not to touch the floor.
  6. Now repeat the same move with the other arm.

2. Triceps Dips

This exercise also helps to give you a pair of super sexy toned arms by working on the triceps. You can perform this exercise at home with the help of a 2 feet height chair or desk. Here the whole body weight will work on the triceps to tone them to the desired level.

Chair Triceps Dips

Chair Triceps Dips

How to Perform

  1. Place the chair or the desk in a stable position.
  2. Stand in front of the chair by keeping at least 3 feet distance.
  3. Turn your back and place your hands on the chair or desk.
  4. The hands should be shoulder width apart.
  5. Move forward with 3 to 4 steps away from the chair or desk.
  6. Straighten your upper body and bend the knees to be in line with the chair or desk height.
  7. Now bend your elbows and lower your body as low as to the ground.
  8. Come back to the normal position.
  9. Performing 3 sets of 20 repetitions every day will help you to lose arm fat effectively.

3. Lateral Plank Walk

Like the one arm triceps exercise, lateral plank walk also tones the muscles of the arms by melting the accumulated fat in the arms.

Lateral Plank Walk

Lateral Plank Walk

How to Perform

  1. Lie on the floor on your stomach and then take the plank position by keeping your hands shoulder-width apart on the floor.
  2. Keep your legs and feet joined together.
  3. Your fingers should point outwards and your body should be in one straight line.
  4. Move and keep your right hand on the left and move your left foot towards left.
  5. Follow the same moves with the left hand and right foot.
  6. Return to the initial plank position.
  7. Pull your abs towards your spine and pelvis.
  8. Reverse the direction and take 3 steps to the right.

4. Push-up

Targeting the pectoral and triceps brachii muscles, push-ups help you enormously to tone your upper arm by burning the fat in that area. The good thing about this resistance exercise is that to perform it you do not need dumbbells, barbells or other equipment’s. Here your body weight plays a major role to melt that stubborn fat accumulated in the arms. This exercise gives you the desired result by working on your triceps.

Push Ups

Push Ups

How to Perform

  1. Lie on the floor on the stomach.
  2. Now take the push-up position by keeping your feet together. Keep your hands apart wider than the shoulder width. Your elbows should be straight.
  3. Now bend your elbow and move your body towards the ground. Make sure that your stomach should not touch the ground.
  4. Do 3 sets of 10 repetitions every day to give a firm and toned look to your arms.
  5. You can do open push-ups by keeping your hands wider than the shoulder width and close push-ups by placing your hands close to each other.

Note: If you find it difficult to do this exercise initially, then try with the knee push-ups. In knee push-ups, in spite of putting all your pressure on the toes and hands, you can hold your body on knees and hands.

 5. Aerolean Push-Up

This exercise targets the triceps, thus works effectively to lose arm fat.

Aerolean Push-Up

How to Perform

  1. Lie on the floor on the stomach.
  2. Now take the push-up position by keeping your feet together. Keep your hands apart wider than the shoulder width. Your fingers should point out to the sides.
  3. Bend your left elbow and tilt your body to the left.
  4. Come to the centre position and then repeat the same move with the right arm.
  5. Perform this exercise as much as you can to lose arm fat effectively.

Note: If you find it difficult to do this exercise in the initial stage, start by keeping your knees on the floor.

6. Counter Push-ups

This exercise is almost like the normal push-up exercise. But the only change in this exercise is that you need either a platform or a table to perform it.

Counter Push-ups

How to Perform

  1. Take the push-up position by keeping your hands on the platform.
  2. Keep your feet together and keep your hands apart wider than the shoulder width.
  3. Also, keep your back and the shoulder straight to exert pressure on the muscles on the arms.
  4. Now perform the push-ups and try to complete 3 sets of 20 push-ups.

7. Wrist Rotation

This is one of the simplest yet effective exercises that can help to lose arm fat if performed regularly. For this exercise, you need 2 half a kilogram weight (2 half-litre water bottles).

How to Perform

  1. Stand straight and hold the half a litre water bottles in both the hands.
  2. Now, rotate your palms by holding the water bottles in clockwise first and then anti-clockwise.
  3. Perform this exercise for 60 seconds for each rotation.
  4. This exercise can help to burn the deposited fat in the arm area if done regularly.

8. Scissors

Scissors is an effective cardio exercise, which can help you to lose arm fat and make them look toned and firm. It is named so as this exercise resembles a pair of scissors, which is being and opened continuously.


How to Perform

  1. Stand straight and keep your hands straight in front of you in shoulder height.
  2. Now, stretch them to the sides and then bring back in front of you so that both the arms overlap each other like a pair of scissors.
  3. Go back to the initial position and repeat the moves at least 20 times a day.
  4. Perform this simple but effective exercise at least 15 to 2o minutes to tone up your arms by burning the deposited fat in that area.

9. Weight Lift

This is one of the most effective exercises to lose arm fat. This exercise makes your arms stronger and firmer as this exercise needs you to lift some weight by your hands to perform it. This exercise will make your arms look leaner.


How to Perform

  1. Choose an item from your home, such as a 2.5 liter water bottle, which you can use as the weight.
  2. Sit straight on a chair and hold the 2.5 liter water bottle with both the hands and lift it over your head.
  3. Keep your arms straight by holding the water bottle.
  4. Now lower the water bottle by taking it behind your back.
  5. Lower the water bottle as low as you can.
  6. Now slowly move the water bottle up above your head by holding it in both your hands.
  7. Move the bottle as slow as possible as the slow movement will tone your arms more effectively.
  8. Perform 3 sets of 20 reps of this exercise daily.

Note: Take a 1-minute break after the completion of each set for better performance. You can also increase the weight gradually to lose the arm fats easily and with less time.

10. Hand Exercises

This combination of various hand exercises is very simple but effective to lose arm fat.  There is no need to go to a gym to perform these exercises. You can very well do these at the comfort of your home. These exercises work on the upper portion of the arm where the fats get deposited easily. Perform this exercise regularly and get those super toned arms.

How to Perform

  1. Stand straight on the floor.
  2. Keep your feet shoulder width apart.
  3. Raise your arms till shoulder height and your fingers should point outwards.
  4. Now, move your hands in forward circular movements for 30 seconds.
  5. After you complete the forward circular movements, then start doing the backward circular movements for 30 seconds.
  6. Now bend your elbows and your fingers should point to the roof.
  7. Move your elbows forward and backward for 30 seconds.
  8. It will make your biceps flexible.
  9. After completing the movements of the elbows forward and backward, now join your elbows. Your fingers should point towards the roof.
  10. Move your joined elbows upwards till the jaw line and come back to the initial position.
  11. Do these movements for 30 seconds.
  12. Perform this combination of hand exercises regularly to lose arm fat.

11. Opposite Arm and Leg Lift

This is an amazing exercise as it not only tones the arms by strengthening them but also strengthens the leg muscles also. It also stretches the back. This exercise is useful to make the posture perfect.

Opposite Arm & Leg Lift

How to Perform

  1. On the floor, hold your body raised with the help of your hands and knees.
  2. Your knees should be placed below your hips and your hands below the shoulder.
  3. Now raise your right hand and straighten it with the fingers pointing forward.
  4. At the same time raise and straighten your left leg backward.
  5. Be in this position for some time and then return to the initial position.
  6. Repeat the same process with the left hand and right leg.
  7. Perform this exercise 15 to 20 times.

Tips to Prevent Arm Fat

It is rightly said that prevention is better than cure. So if you will be able to prevent the arm fat at the first place then it is well and good.

Have a Proper Diet: The first and foremost thing to prevent arm fat is to give proper attention to your diet as improper diet leads to the accumulation of fat in the body, which is one of the major causes of arm fat.

So have a proper diet by including a lot of fruits and vegetable in your daily diet. It will not only make you full but also supply lower calories to your body.

Include fiber-rich food to increase the metabolism rate, which will burn the calories and help to burn the arm fat. And at the same time fiber-rich food also keeps you full for longer period of time.

Eat a diet with more lean protein and slow-burning carbohydrates.

Eat Smaller Meals: Have smaller meals and at regular intervals. It will make you feel full and you will consume less food.

Eat Breakfast:  Do not skip your breakfast as it is the first meal of your day and if you skip your breakfast, you will end up eating more throughout the day.

Drink More Water: Drink lots of water throughout the day to speed up the metabolism process. Also, drink water before meals so that you will consume less food and less food means fewer calories.

Green Tea: Start your day by drinking a cup of green tea. It will spur up your energy level to burn calories. Also, drink 3 to 4 cups of green tea throughout the day to burn the deposited fat by boosting your body’s metabolism rate.

Involve in Some Cardio Exercises Daily:  Involving yourself in some cardio exercises daily will help to burn the calories that you have gained through the consumption of food. You can do swimming, climbing, skip roping, rowing to prevent the calorie deposition in the body, thus you can keep arm fat at the bay.

Use a Stair rather than an Elevator: Always go for climbing the stairs rather than using the elevators to burn more calories.

Performing these exercises along with following the tips meticulously will definitely give you effective results to lose arm fat. You need to involve yourself in these exercises daily. You can perform either one exercise or a combination of exercise to get the effective results against arm fat.

Follow a proper diet and perform the exercises to get those toned, sculpted and attractive arms.

Leave A Comment


  1. Terrie

    October 8, 2015 at 2:23 am

    These exercises are all great. I’m going to have to incorporate them into my staying in shape routine. I’ve lost over 40 pounds already which you can see at and it was in a pretty short time too. Now I’m looking for ways to keep the pounds off, haha.

You must be logged in to post a comment Login

Leave a Reply