10 Killer Exercises to Get Rid of Upper Arm Fat

Upper arm fat is a common problem among both men and women. If you are struggling to lose fat in your upper arm area, don’t worry. With a little bit of dedication and consistency, you can get rid of upper arm fat in no time.

What Causes Upper Arm Fat?

Before we dive into the exercises, it’s important to understand what causes upper arm fat in the first place. Upper arm fat can be caused by a number of factors, including:

1. Genetics
2. Poor diet
3. Lack of exercise
4. Aging
5. Hormonal changes

If you want to get rid of upper arm fat, you need to address these underlying issues. This means eating a healthy diet, exercising regularly, and taking care of your body as you age.

Exercises to Get Rid of Upper Arm Fat

Now that we understand the causes of upper arm fat, let’s dive into the exercises you can do to get rid of it. Here are 10 killer exercises that are sure to help you get toned and fit arms:

1. Push-ups

Push-ups are a classic exercise that work your entire upper body, including your arms, chest, and shoulders. They are also a great way to build strength and endurance.

• Start in a high plank position, with your hands shoulder-width apart and your feet together.
• Lower your body down towards the floor, keeping your elbows close to your body.
• Push yourself back up to the starting position, keeping your core engaged.
• Repeat for 3 sets of 10-12 reps.

2. Tricep Dips

Tricep dips are another great exercise that specifically target your triceps, the muscles on the back of your upper arm.

• Find a sturdy bench or chair.
• Sit on the edge of the bench with your hands next to your hips, fingers pointing forward.
• Lift your body off the bench, using your arms to support your weight.
• Bend your elbows and lower your body down towards the floor.
• Push yourself back up to the starting position.
• Repeat for 3 sets of 10-12 reps.

3. Bicep Curls

Bicep curls are a classic exercise that target your biceps, the muscles on the front of your upper arm.

• Stand with your feet shoulder-width apart, holding a set of dumbbells in each hand.
• Keep your elbows close to your sides and lift the dumbbells up towards your shoulders.
• Lower the dumbbells back down to your sides.
• Repeat for 3 sets of 10-12 reps.

4. Hammer Curls

Hammer curls are similar to bicep curls, but they target your brachialis muscle, which is located on the outside of your bicep.

• Stand with your feet shoulder-width apart, holding a set of dumbbells in each hand.
• Keep your palms facing each other and lift the dumbbells up towards your shoulders.
• Lower the dumbbells back down to your sides.
• Repeat for 3 sets of 10-12 reps.

5. Overhead Press

The overhead press targets your shoulders, but it also works your triceps and upper back.

• Stand with your feet shoulder-width apart, holding a set of dumbbells in each hand.
• Lift the dumbbells up to shoulder height, with your palms facing forward.
• Press the dumbbells up overhead, extending your arms fully.
• Lower the dumbbells back down to shoulder height.
• Repeat for 3 sets of 10-12 reps.

6. Lateral Raises

Lateral raises target your shoulders and help to create definition in your upper arm area.

• Stand with your feet shoulder-width apart, holding a set of dumbbells in each hand.
• With your palms facing down, lift the dumbbells up to shoulder height.
• Lower the dumbbells back down to your sides.
• Repeat for 3 sets of 10-12 reps.

7. Skull Crushers

Skull crushers target your triceps and help to tone and tighten the back of your upper arm.

• Lie on your back on a bench or mat, holding a set of dumbbells in each hand.
• Extend your arms up towards the ceiling, with your palms facing each other.
• Bend your elbows and lower the dumbbells towards your head.
• Extend your arms back up towards the ceiling.
• Repeat for 3 sets of 10-12 reps.

8. Diamond Push-ups

Diamond push-ups are a variation of the classic push-up that target your triceps and chest.

• Start in a high plank position, with your hands close together and your fingers shaped like a diamond.
• Lower your body down towards the floor, keeping your elbows close to your body.
• Push yourself back up to the starting position, keeping your core engaged.
• Repeat for 3 sets of 10-12 reps.

9. Arm Circles

Arm circles are a simple exercise that can help to warm up your arms before a workout, or cool them down afterwards.

• Stand with your feet shoulder-width apart and your arms extended out to your sides.
• Circle your arms forward for 30 seconds.
• Circle your arms backwards for 30 seconds.

10. Jumping Jacks

Jumping jacks are a full-body exercise that can help to get your heart rate up and burn calories.

• Stand with your feet together and your arms at your sides.
• Jump your feet out to the sides and raise your arms overhead.
• Jump your feet back together and lower your arms back down to your sides.
• Repeat for 30 seconds.

The Importance of Cardio

While these exercises can help to tone and strengthen your upper arm muscles, they may not be enough to help you lose fat in the area. In order to lose fat, you need to incorporate cardio into your workout routine.

Cardio exercises, such as running, cycling, and swimming, can help to burn calories and reduce overall body fat. Try to aim for at least 30 minutes of cardio exercise each day, or 150 minutes per week.

FAQ About Getting Rid of Upper Arm Fat

1. How long will it take to get rid of upper arm fat?

The time it takes to get rid of upper arm fat can vary depending on a number of factors, including your diet, exercise routine, and genetics. With consistent effort, you can start to see results in as little as 4-6 weeks.

2. Can you target fat loss in specific areas?

While you can target specific muscle groups with exercise, you cannot target fat loss in specific areas. In order to lose fat in your upper arm area, you need to reduce your overall body fat through a combination of diet and exercise.

3. What should I eat to reduce upper arm fat?

Eating a healthy, balanced diet is key to reducing upper arm fat. Focus on eating plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. Avoid processed foods, sugary drinks, and excessive amounts of alcohol.

Conclusion

If you are looking to get rid of upper arm fat, there are a number of exercises and lifestyle changes that can help. By incorporating these exercises into your workout routine, along with cardio and a healthy diet, you can start to see results in as little as a few weeks.

Exercise	Muscles Targeted
Push-ups	arms, chest, shoulders
Tricep Dips	triceps
Bicep Curls	biceps
Hammer Curls	brachialis
Overhead Press	shoulders, triceps, upper back
Lateral Raises	shoulders
Skull Crushers	triceps
Diamond Push-ups	triceps, chest
Arm Circles	warm-up/cool-down
Jumping Jacks	full-body