Flabby Arm Workout – Gym Routines That Tone Your Arms - Leanbean Official

With summer right around the corner we all want to look and feel our best.

That means getting rid of those flabby arms or bat wings and preparing ourselves for sleeveless tops and bikinis!

Here’s the thing…

Unsightly fat and loose skin on the upper arms can be a source of huge frustration for many of us, as they are usually stubborn and extremely difficult to shift.

One specific problem is that the upper arm is one spot that is prone to muscle wastage as we age, something which can make toning them increasingly difficult as we get older.

And because our arms are often on show it can be difficult to conceal the dreaded ‘bat wings’ from those around us.

What’s more, this unpleasant condition afflicts a greater proportion of women than men, something that is is mainly down to differing hormone levels in the body.

Testosterone is a sex hormone found in both men and women. However, women naturally have less of it than men, whilst their oestrogen levels are typically higher.

Consequently, this means that women find it harder to retain muscle mass and are more prone to store body fat.


If you are female and approaching the age of 40 you may find yourself more prone to the ‘flabby arm epidemic’, something that is partly caused by our deteriorating ability to absorb protein from our diet as we get older.

Flabby arm stretch

Look:

It is impossible to reduce fat from one part of the body and not another. Fat accumulates in separate areas of the body and when we work it off it tends to disappear evenly.

If you are to say goodbye to that stubborn upper-arm fat then you are going to need to take a 360-degree approach.

This means combining the best gym and at home exercises. Including the likes of tricep extensions, kick-backs, rope pull downs, tricep push ups, dips, and army crawl planks.

All of these are effective ways of toning your arm muscles but remember they may not get rid of flabby arms in 1 week.

However, adding these exercises into your routine along with a healthy diet, low stress levels and a few supplements, including fat burners, will definitely help you supercharge your results in no time.


Best Gym Exercises For Flabby Arms

If you have stumbled across this page, I am positive you have read and researched many different ways to get rid of stubborn fat.

As we all know, there are tons of exercise programs and options out there, but how do you know which flabby arm work- outs are actually the most effective?

If you have never heard of HIIT (high intensity interval training) then that could be why you are not seeing much progress in losing that stubborn arm fat. HIIT workouts have been recognized to be more effective than steady state cardio!

How is this possible, you ask?

Well, in a HIIT workout, your heart rate will be at about 80-90% of your max heart rate, these workouts are usually only around 30-minutes long and help you burn fat for up to 24 hours after the workout is completed!

By combining strength training with high intensity cardio you are likely to see your results improve dramatically.

And by performing different weighted activities back-to-back we can achieve a double whammy of taxing our arm muscles and getting the heart rate and metabolism ramped up at the same time.


See below for our top 5 exercises for flabby arms with weights.

Tricep Extensions

1.Tricep Extensions

These can be performed either standing up or in a lying down position.

a. For the upright variety, stand with a straight back and your feet shoulder width apart. Take a 10-15 lb dumbbell and hold it vertically above your head with both palms facing the sky.

b. Slowly lower the dumbbell behind your head until your forearms reach a 90-degree angle.

C. Raise the dumbbell to the starting position. Repeat as many times as you can.

Note. Your elbow acts as a hinge and should not move during this workout.

Tricep Kick Backs

2.Tricep Kick Backs

a. Start by taking a dumbbell in your right hand and standing with your feet ‘hip-width’ apart. Make sure your knees have a slight bend in them.

b. Lower your torso, keeping a straight back, until it is perpendicular to your legs and at an angle slightly less than 90-degrees.

c. Hold the dumbbell so that there is a 90-degree angle between your forearm and upper arm.

d. Begin to straighten out your arms behind you so your biceps run parallel to the floor (again your elbows will act as a hinge for this work- out and should not move during the exercise)

e. Slowly return to the starting point and repeat until failure.


Rope Pull Downs

3. Rope Pull Downs

a. Begin by attaching a rope to a cable machine and then choosing a weight that is comfortable but challenging.

b. Start with your elbows tight in by your sides at a 90-degree angle with the rope in both hands.

c. Straighten the arms down to your sides before raising them back up to a 90-degree angle (You guessed it- elbows are acting as a hinge in this workout as well!)


Bicep Curl

4. Bicep Curl

a. Stand with your feet shoulder width apart and a barbell in your hands.

b. Keeping a straight back, raise the barbell so that your forearms are perpendicular to your biceps and parallel to the floor.

c. Keeping still, with a straight back, raise the barbell until it grazes your chest.

d. Lower it slowly down to your starting position and then repeat until failure.


5. Pull ups or assisted pull ups

a. Stand directly below a pull up bar and take a medium grip with both hands.

b. Pull yourself up, driving your elbows down as you do so. To complete one pull up your chin should reach the same level as the bar.

c. Lower yourself down until you are hanging and your arms are fully extended. Repeat until failure.

Note. If this is too difficult. You can always get a partner to hold you by the hips as you so in order to help stabilize you and give you a little boost on the way up.

TOP TIPS

Women are often worried about getting bulky arms and in turn do not use heavy weights. However, research shows that heavy weights and fewer reps could give you better results than lighter weights with more reps.


Exercises You Can Do At Home

Everybody finds going to the gym at least a little inconvenient, you’d probably prefer to work-out in the comfort of your own home, or even out in your garden on a nice day!

Below are our top 3 exercise recommendations for getting rid of flabby arms without dumbbells.

1.Tricep Push Ups

a. Start in a push up position (feel free to modify by putting your knees on the ground if it is too difficult).

b. Your hands should be in a diamond shape directly under your chest, slowly lower yourself down keeping your elbows tucked in.

C. Push yourself back up to the starting point using your tricep muscles.

Note. Make sure to keep your butt slightly raised and your tummy fully engaged throughout the exercise.


Tricep Dips

2. Tricep Dips

a. Using a bench, sofa or any sturdy object place your palms on the surface and lower yourself down.

b. Your arms should be bent at the elbow so that your forearms are at a 90-degree angle to your upper arms.

c. Lift yourself up by pushing down on the flats of your hands until your arms are completely straight.

d. Slowly lower yourself down again and repeat until failure.


Army Crawl Plank

3. Army Crawl Plank

a. Start in the push up position with arms fully extended.

b. Drop the right arm down so that it is resting on the forearm, then drop the left arm down so that it is also resting on the forearm.

c. Push back up onto your right hand then push back up onto your left hand and repeat.


TOP TIPS

Still unsure about HIIT? Turn these 3 home exercises into a high intensity circuit by doing each exercise for around 30 to 40 seconds with just a short 10 second rest between each set.
Repeat this circuit three times and for maximum burn throw in a set of 10 burpees at the end of each one too.


Conclusion

There is no overnight magic remedy to get your bat wings in shape and those upper arms tight and toned. In order to see maximum results it takes a thorough review of the lifestyle you are adhering too.

You will not only want to have an exercise program in place, but also reduce your calorie intake, get adequate sleep , and choose the correct supplements to use in order reach the body goals you are aiming for. Now go get your girlfriends and start working out harder to reap the benefits sooner rather than later!

Considering a new fitness journey? You might also be interested in reading more about natural appetite suppressants to avoid overindulging.

Alternatively read our blog post on how to burn fat like a fitness model.

Disclaimer: The information on the Leanbean blog does not constitute medical advice and should not be used as such. If you would like to learn more about your dietary requirements and related aspects of your health, speak with a registered medical professional.

Products

Use Leanbean for 90 days. See Results, or your money back

We believe in our formula. Purchase the ‘Complete Bundle’ and take 2 capsules, 3 times a day for a full ninety days and if it doesn’t work as described, simply send it back for a refund. See full details.

Find out more

Related Posts

How to Stay Motivated to Lose Weight

Starting and sticking to a weight loss plan is challenging for many people. You may feel super motivated in the beginning, but after a few weeks, your motivation starts to fizzle. But if you’re wondering how to stay motivated to lose weight, you’re in the right place. If you’re feeling a lack of motivation right […]

How to Eat Healthy on a Budget

When you’re on a tight budget, it can feel hard to fill your pantry with enough nutritious food. But eating healthy on a budget is simple with proper planning, a strategy, and some registered dietitian-approved tips.  According to the USDA, in 2021 Americans spent approximately 10.3 percent of their annual household income on food compared to 9.3 percent […]

How to Stop Food Cravings

Do you have intense food cravings that are hard to control? The occasional food craving is expected, but if you experience them regularly you may find it harder to maintain healthy eating habits. Not to worry – you can learn how to stop food cravings with the right strategy, diet, and lifestyle. Research tells us women […]

Plant-based proteins: A primer

Part of our primer series. See also: The stages of weight loss The keto diet Intermittent fasting What is plant-based protein? Plant-based protein refers to any protein from plants which is suitable as a food source for a human diet.  Despite misconceptions around the role of meat and animal products in providing protein, you can […]

Follow us on Instagram

Instagram image Instagram image Instagram image Instagram image Instagram image Instagram image

*Disclaimer: All testimonials and reviews displayed on this website are 100% genuine. Product results may vary on an individual basis, as products are intended for use alongside a diet and exercise regime.

RECEIVE OUR NEWSLETTER

LEANBEAN

Sign up to join our

NEWSLETTER

for healthy lifestyle tips and exclusive discounts!

. No thanks, continue shopping

Thank you!

You have successfully joined our subscriber list.

Leanbean

BLACK FRIDAY

Leanbean discount image
Days
Hours
Minutes
Seconds

*10% discount applicable to product only, not shipping.

Discount not available on subscription purchases.

Correct Region?

We detected your current location () & currency mismatch. Please select your location & currency below.