10 Effective Exercises to Remove Arm Fat in 2 Weeks

Arm fat is a common problem for many people and it can be very frustrating. This is especially so when you are constantly told that you cannot reduce fat anywhere on your body. While it’s true that you can’t spot-reduce, there are certain exercises that will help tone your arms and reduce arm fat.

Keep in mind that the only reason women and men alike develop fat deposits on their arms (and other parts of their bodies) is because they don’t exercise regularly. So this is one of the first things you need to do in order to get rid of arm fatStart working out regularly.

Here are 10 arm-fat burning exercises you can do to get rid of that fat:

1. Weight Lifting to Target Arm Fat

Lifting weights is one of the most effective exercises when it comes to targeting and reducing arm fat. It tones the muscles of your arms and burns a significant amount of calories as well.

Building more muscle is an effective long-term strategy for reducing fat because it helps increase your metabolism. When you have more muscle, you burn more calories even at rest.

A great exercise to target arm fat is the overhead triceps extension, which can be performed using dumbbells or a barbell. To do this exercise:

  1. Stand with your feet together and hold the barbell (or dumbbells) over your head with straight arms.
  2. Keep your elbows close to your head and slowly lower the weight behind your back until it reaches your buttocks.
  3. reverse direction and bring the weight back to the starting position.

2. Triceps Dips

This exercise targets the triceps, one of the major muscles in your arms and is a great exercise if you want to tone them.

  1. You will need to find two benches (or chairs) and stand away from them.
  2. Place your hands on the edge of the ends of the bench and lower your body until your arms are at a 90-degree angle.
  3. Be sure to keep your back straight and don’t let your knees go past your toes.
  4. Once you are in this position, lift your body back to the starting position and repeat.

3. Elevated Push-Ups

Elevated push-ups are a great way to build muscle in your arms, but also in your core and shoulders.

  1. You will need a high surface like a counter, chair or bench for this exercise.
  2. Begin by placing your hands on the surface and slowly lower your body until it is at about a 45-degree angle to the ground.
  3. From there, push your body back to the starting position and repeat.

4. Arm Circle

This is a great exercise to warm up your arms before a workout or even during your day.

  1. All you have to do is stand with your feet shoulder-width apart and extend your arms to the side.
  2. Make large circles with your hands and start swinging your arms forward, then backward.

5. Hand Scissors

This is a great exercise to target the muscles in your shoulders, which are often overlooked.

  1. Begin by standing with your feet shoulder-width apart and raise your arms until they are parallel to the ground.
  2. Lower them and then raise them again, making sure that both hands move at the same time.
  3. Starting slowly and increasing the pace will help you target different parts of your shoulders while simultaneously burning calories.
hand scissors

6. One Arm Tricep Dips

This exercise is a great way to target your triceps while working your balance.

  1. You will need two benches or chairs for this exercise. Place one hand on the edge of each bench and lower your body until your arms are at a 90-degree angle.
  2. Be sure to keep your back straight and don’t let your knees go past your toes.
  3. Once you are in this position, lift your body back to the starting position and repeat with the other arm.

7. Bicep Curl

Bicep curls are a great exercise to tone the muscles in your arms and build more strength.
You’ll need either a dumbbell or barbell (or even just a soup can) to perform this exercise.

  1. Begin by standing with your feet shoulder-width apart and your arms at your sides.
  2. Keeping the weight in your hand, slowly raise your arm until the weight is at shoulder level.
  3. Be sure to keep your elbows close to your body and don’t swing the weight as you curl.
  4. Lower it back to the starting position and repeat.
arm fat workout

8. Single Arm Lateral Raise

This exercise targets the muscles in your shoulders, specifically the lateral deltoids.

  1. Begin by standing with your feet shoulder-width apart and a weight in one hand.
  2. Keeping your core engaged, raise your arm until it’s parallel to the ground.
  3. Be sure not to swing the weight as you raise your arm and lower it back to the starting position.
  4. Repeat with the other hand.

9. Half-moon rotation

This is a great exercise to target the muscles of your shoulders, chest and upper back.

  1. Begin by standing with your feet shoulder-width apart and your arms at your sides.
  2. Raise your arms until they are parallel to the ground, then rotate them so that your palms are facing the sky.
  3. Rolling your arms in the opposite direction, lower them and repeat.
upper body exercise

10. Plank With Row

This exercise combines two of the best upper body exercises — the plank and a row — into one effective full-body workout that tones your arms while also working your core, back and legs.

  1. Begin by getting into a plank position, with your arms in front of you and your feet shoulder-width apart.
  2. While engaging your core, slowly draw one arm toward your chest to keep your body stable.
  3. Lower that arm and repeat with the other arm.
  4. Be sure to switch up the order so that you work both sides equally.

These are some of the exercises that you can do to tone your arms and get rid of unwanted arm fat.

Remember to mix things up and keep your workout interesting by adding new exercises, changing your exercise sequence, or increasing reps and sets.

Tips to reduce arm fat and promote weight loss naturally

As mentioned earlier, it is not possible to reduce body fat, or to lose weight in a certain area of ​​the body. To promote overall weight loss and reduce arm fat as efficiently as possible, there are several other steps you can take.

count calories

Successful weight loss comes down to creating and maintaining a calorie deficit over time.

This means that you need to burn more calories than you consume, even if those extra calories come from healthy foods.

So start tracking your daily food intake and exercise output using a calorie tracker app or online tool, and aim for a deficit of 500-1000 calories per day.

stay hydrated

stay hydrated

Drinking plenty of water can help promote weight loss and reduce arm fat by boosting your metabolism and reducing cravings for unhealthy foods. Aim to drink at least 8 glasses of water per day if you are active or live in a hot climate.

Water performs many other important functions including:

controlling body temperature
transporting nutrients and oxygen to cells
reduce swelling
flushing out toxins from the body

don’t skip breakfast

A common weight loss mistake is skipping breakfast, thinking you’ll cut calories by doing so.

But in fact, skipping breakfast can actually lead to weight gain because you may end up eating more later in the day.

So start your day with a healthy breakfast that includes protein and fiber to keep you feeling full throughout the day.

small plate

use smaller plates

Another thing you can do to optimize your weight loss efforts is to use smaller plates.

When you use a smaller plate, it looks full, even if there isn’t much food on it. And since studies have shown that we tend to eat whatever happens before us, using smaller plates can help you eat less and promote weight loss.

Avoid Unhealthy Snacks

It is important to avoid processed and packaged foods whenever possible. These foods are loaded with added sugar, fat and sodium, which can contribute to unwanted weight gain and swelling around the arms.

Instead, choose whole fruits, vegetables, nuts, seeds, and other minimally processed foods for optimal health and weight loss.

limit alcohol consumption

If you want to lose arm fat, it’s also important to limit alcohol intake because alcohol is a source of empty calories that can quickly add up.

Aim to consume no more than 1-2 drinks per day, and be sure to drink plenty of water between alcoholic beverages to stay hydrated.

get plenty of sleep

Getting enough sleep is important for overall health and weight loss, but it can also help reduce arm fat.

Studies have shown that people who don’t get enough sleep have higher levels of a “hunger hormone” called ghrelin, which can lead to overeating and weight gain. So aim for 7-8 hours of sleep per night to promote weight loss and help reduce arm fat.

reduce stress levels

Stress can lead to a variety of health problems, including weight gain, so it’s important to find ways to manage the stress in your life.

There are many different ways to do this, from exercising regularly to meditation or deep breathing exercises. Whatever method you choose, staying calm and relaxed can help reduce weight-causing stress hormones—including arm fat.

How BetterMe can help

Losing arm fat can be a challenge, but there are many effective exercises and lifestyle changes that can help you achieve your goal.

Remember to mix things up and keep your workout interesting by adding new exercises, changing the order of your exercises, or increasing reps and sets.

In addition to exercise, other lifestyle changes such as drinking plenty of water, getting enough sleep, and managing stress can also help promote weight loss and reduce arm fat.

BetterMe can help you Focus on these important lifestyle changes and achieve your weight loss goals faster and more efficiently! Download our app today to start working towards a healthier, fitter one!