25 Best Exercises for flabby arms (Lose Arm Fat)

Do you have flabby arms (aka bat wings), and want to tone them and searching for the best exercises for flabby arms? You are in the right place!

In this article, we will discuss, what causes excess fat in the arms, how to get rid of arm fat quickly, and the best exercises for flabby arms that help you tone your arm muscles. The problem is that, once again, getting rid of this fat is not very easy.

Best Exercises for flabby arms (Lose Arm Lat),

What causes bat wings?

Bat wings or flabby arms are usually the results of three causes; being overweight, old age, or weight loss. Along with belly fat, the fat that accumulates in the arms is one of those things that most people despair of. As you get older, you notice how this part of your body begins to increase in volume and show flabbiness.

Being overweight can lead to excess fat deposits in various areas of the body, sometimes in the upper arms. As we grow older our skin becomes less elastic, and we suffer from muscle loss which can lead to developing bat wings.

If you have bat wings because you lost a lot of weight, then resistance training can also help to fill out this loose skin with muscle.

Here we go through the exercises for flabby arms for juniors to seniors over 50s, the 60s.

How to get rid of arm fat quickly.

Excess weight in the arms can cause the dreaded bat wing appearance and may lead to poor body image and self-esteem.

You can’t spot-treat fat loss, but improving muscle tone in the upper body can help create a tight and toned appearance. Combined with proper diet and regular exercise.

Best Exercises for flabby arms (Lose Arm Lat)

If only reducing arm fat was as easy as just controlling your diet. While eating right is one-half of the entire process, you have to pay equal attention to exercising as well. Here are some best exercises for flabby arms to follow for desired results.

Body weight Exercises for flabby arms

Use can simply and effectively train your arms muscle by using this bodyweight Exercise for flabby arms at Home and use does not need any pieces of equipment for this also.

There are many other benefits of training at home such as:

  • No gym members required,
  • Provide more flexibility as you can train as per your schedule,
  • Required limited space.

1. Wall Push Up

The “wall” push-up dramatically reduces the pressure on the arms, upper back, and abs. The closer you stand to the wall, the easier it is to perform, but remember, it’s still important to be aware of your body alignment as you perform this push-up.

The wall or incline push-up will prepare your upper body smoothly by strengthening your muscles and your joints.

Wall Push Ups
  1. Stand approximately 2 to 2.5 feet away from wall with your arms held at shoulder height in front of you.
  2. Place your hands against the wall with your body straight and your legs a few feet behind, so that your body draws a triangle together with the wall and the floor.
  3. Keeping your feet firmly fixed to the ground, lean your body forward so that your elbows flex and your chest comes within inches of the wall.
  4. Using your hands, push your body back into a standing position.
  • The movement should be smooth and controlled.
  • Try not to flare your elbows to the sides.

2. Box push-up

For the next degree of difficulty, place the box or chair to support your arms while you perform regular push-ups. This type of push-up allows you to really concentrate on the push-up motion—all without the strain of the traditional version.

Chair/ Box push-up
  1. Stand approximately 3 to 3.5 feet away from a low bench or sturdy chair. Reach forward and grab the sides of the chair or front of the bench, keeping the balls of your feet in contact with the ground.
  2. Slowly lower yourself by flexing your elbows so that your chest comes within a few inches of the edge of the chair or bench.
  3. Using your hands, push yourself back to starting position while focusing on maintaining a straight body position from head to ankle.
  4. The movement should be smooth and controlled.
  • Be sure the bench or chair is stable and secure before you perform the push-ups.
  • Your back and legs should be straight at all times.

3. Knee push-up

The knee push-up, also known as a modified push-up, is a bodyweight exercise that works for muscle groups throughout your upper body.

The knee push-up is a brilliant exercise for beginners. If you’re having trouble performing a full push-up, practice an easier push-up variation, the knee push-up. Must add these exercises for a flabby arms workout regime.

Knee push-up
  1. Kneel on the floor. Extend arms and put hands shoulder-width apart on the floor in front of you.
  2. Lower yourself by flexing your elbows so that your chest comes within a few inches of the floor, making sure your body is in a straight line from your head to your knees.
  3. Raise your body to the starting position by pushing up with your arms.
  4. Repeat the desired number of repetitions.
  • Focus on keeping your muscles active even when you’re lowering to the floor.
  • Keep your back straight — never rounded! — throughout the move.
  • Tighten your abs and butt to work your core during push-ups.

4. Standard Push Up

Push-Ups is the best bodyweight calisthenics exercise to build your entire upper body, shoulders, chest, and arms. Check how to do them correctly and blast your muscles at home or at Gym.

Do push-ups to build muscle and strength in the chest, shoulders, and arms. Push-Ups can be a real challenge if done in various forms. Intensity is the key here to Build Muscle and Strength.

Push Ups
  1. Lay face down on the ground with your legs straight, and arms supporting the upper body. Keep your knees off the ground.
  2. Raise yourself off the ground straightening your elbows and your arms. But keep your elbows close to your body.
  3. Raise until your elbows are locked, and pause for a moment at the top of the movement.
  4. Now, lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
  • Exhale while you exert.
  • For more variations, you do incline push-ups, decline ups.

5. Diamond push up

Diamond push-ups, also known as triangle push-ups, are a more advanced variation of the classic push-up. Practice diamond push-ups by bringing your hands too close together to form a diamond or triangle shape below your chest.

If you’re looking for a good bodyweight movement to train and work your triceps, then diamond push-ups are it. This is a unique movement because it does a great job of developing the lateral (outermost) tricep head.

Diamond push ups
  1. Get on all fours with your hands together under your chest. Position your index fingers and thumbs so they’re touching, forming a diamond shape, and
  2. Now extend your arms so that your body is elevated and forms a straight line from your head to your feet.
  3. Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat.
  4. Stop just before your chest touches the floor, then push back up to the starting position.
  • Keep your body straight and rigid.
  • To make the diamond push-up easier, do it on your knees.

6. Shoulder Tap Push Up

The shoulder tap push-up is a variation of the push-up that challenges the core to a greater extent than its traditional counterpart. Shoulder Tap Push-Up is a full-body strength move that focuses on your arms and chest while also strengthening your core.

Once you have the ability to do at least 10 full push-ups, you should be able to start incorporating some shoulder taps into the mix. Be sure to rely on the strength of your core for most of the move.

Shoulder Tap Push Ups
  1. Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you
  2. Lower yourself by flexing your elbows so that your chest comes within a few inches of the floor, making sure your body is in a straight line from your head to your knees.
  3. Raise your body to the starting position by pushing up with your arms. Tap your left hand to your right shoulder while engaging your core and glutes to keep your hips as still as possible.
  4. Place it back on the floor and repeat your next push up and shoulder tap with another hand.
  • Tighten your core, engage your glutes, and keep your spine, head and neck aligned.
  • Do not let your lower back sag or your butt rise. Ensure your body is straight and rigid.
  • Your arms should resemble an arrow in the bottom position, not a “T”

7. Kneeling bodyweight triceps extension

kneeling bodyweight triceps extension is one of the best triceps exercises to isolate your triceps brachii in the absence of dumbbells, barbells, and weight machines. It’s an ideal beginner’s exercise for those who have limited upper body strength and it can be used to build both muscle and strength progressively.

To make the kneeling bodyweight triceps extension exercise more difficult, either move your knees backward or lean forward so that more of your body weight is over your hands.

Kneeling bodyweight triceps extension
  1. Get on all fours with your hands together under your chest
  2. Lower your elbows to the floor, shoulder-width apart.
  3. Lean forward so that your body weight is supported by your elbows. Exhale as you push your body off the floor by extending your elbows.
  4. Inhale as you lower your elbows to the starting position by flexing your elbows. Repeat the desired number of repetitions.
  • Keep your elbows tucked in to your body. Do not flare them out.
  • Stop the exercise if you feel pain in your wrists

8. Bench Dips

A bench dip is a medium-intensity exercise that uses your own bodyweight to strengthen your triceps. Bench dips are fairly simple to learn and can be done almost anywhere, making them bodyweight shoulder exercises for home-workout.

This is one of the simple and best body exercise, must add this bodyweight exercises in your flabby arms workout regime.

Bench Dip
  1. Place your hands on the side of a flat bench so that your body is perpendicular to the bench when you place your feet out in front of you.
  2. Only your heels should be on the floor and your legs should be straight. keep your knees and hips bent.
  3. Your arms should be fully extended with just your palms on the bench.
  4. Bend your elbows to lower your body down until your elbows reach 90 degrees.
  5. Now extend your arms to lift your body back to the starting position, flexing your triceps hard at the top.
  • Really squeeze the triceps at the top of the movement to get the most out of this exercise.
  • Do not dip down too low as it places unnecessary strain on the shoulder joints.

9. Pike Push Up

Pike Push-ups aka shoulder push-up is a variation of the push-up that increases strength and stability in the shoulders and triceps. Performing the exercise in a more upright position will target the shoulders more than the chest.

The pike push-up looks like a mash-up of Downward-Facing Dog and Dolphin Pose, and this move can build major strength.

Pike Push Up
  1. Start in a standard pushup position with your hands slightly wider than shoulder-width apart and elbows completely locked out.
  2. Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
  3. Slowly lower the top of your head towards the ground. Once your head is about to make contact with the ground, pause for a second.
  4. Then slowly push back up until your arms are straight and you’re in the inverted V position.
  • Make sure you maintain control throughout the movement.
  • Keep your back neutral and knees straight throughout the exercise.
  • To make the pike push-up easier, you can place your hands on a block or a higher surface than your feet, as this reduces resistance.

10. Parallel Bar Dip

Bar Dip is an excellent exercise to build lower Chest muscles. It also works on Triceps and anterior deltoid. This exercise is done on a pair of Parallel bars.

Parallel Bar Dips (Chest Dip)
  1. Hold onto the parallel bars and raise yourself at arm’s length.
  2. Using your arms, lower yourself as low as possible, feeling a good stretch in your chest muscles.
  3. Press back up and feel a good chest contraction in addition to your triceps, which are obviously contracting hard now.
  • Hold a dumbbell between your legs if you need additional resistance.
  • A little forward body bend will hit the chest muscles harder.

Dumbbell Exercises for flabby arms

There are many advantages of doing exercises for flabby arms using dumbbells, such as:

  • Dumbbells require more balance than barbells or machines that can lead to greater muscle fiber recruitment.
  • Exercises for flabby arms with dumbbell allow unilateral training (training one limb at a time), increase core stability, and improve muscular imbalances.
  • Dumbbell affords a greater level of variety, which prevents physical and mental burnout.
  • Exercises for flabby arms with dumbbell provide variations to allow for a greater range of movement (ROM).

11. Standing Dumbbell Curls

Standing Dumbbell Curl works the biceps muscles at the front of the upper arm and the lower arm’s muscles, brachialis, and brachioradialis.

Doing the standing arm curl, you build strength in the upper arm and learn to use your arm muscles correctly, bracing with your core muscles.

Dumbbell Curl
  1. Stand straight, keeping feet shoulder-width apart, grab a pair of dumbbells by your side. The dumbbells should not be touching your body.
  2. Your palms should be facing upwards. Take up the slack by bending the elbows slightly. Tension should be on the biceps.
  3. Slowly curl the dumbbells up as far as possible.
  4. Then slowly lower the dumbbells back down to the starting position.
  • Do not swing the body back as you curl up the weight.
  • Do not let the dumbbells touch your body.

12. Hammer Curl

The Hammer Curl is a classic weightlifting exercise that targets the biceps and forearms. This exercise is performed with dumbbells.

Hammer Curl strengthens the three largest muscles along with the front of your upper arms. It is different from the regular bicep curl exercise as it involves a neutral grip.

When it comes to building muscular hypertrophy and strength, the Hammer biceps curl exercise is one of the most popular exercises amongst bodybuilders and regular weightlifters.

Hammer Curl
  1. Stand with your feet shoulder-width apart and a slight bend in your knees.
  2. Hold a pair of dumbbells in your hands with your palms facing towards your body.
  3. Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders.
  4. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.
  • Raise and lower the dumbbell slowly. Keep in control of using your own strength, not using momentum or gravity.
  • Do not lean back as you lift the weight or lean forward as you lower it.

13. Concentration Curl

The Concentration Curl is the best exercise to build a biceps peak. The Concentration Curl exercise should be a part of your arms exercise as peaked biceps are very impressive to look at.

This exercise should be done in a seated position, bent at the torso, using a dumbbell.

Resting the upper arm against the thigh prevents movement at the shoulder and is an excellent way to isolate the biceps.

Concentration Curl
  1. Sit on a bench, bend down at your torso, hold a dumbbell in your hand, and rest your other arm on your knee.
  2. Curl your arms to the maximum and twist your wrist so that the little finger is at a lower level than the thumb.
  3. Curl the dumbbell back to start position.
  4. Repeat the desired number of sets.
  • Exhale while you exert.
  • Go as heavy as possible but keep form strict.

14. Zottman Curl

The Dumbbell Zottman Curl is one of the best variations of the standard bicep curl. Invented by 19th-century strongman George Zottman.

The zottman curl targets your biceps and forearms at the same time. The Zottman curl utilizes different hand positioning at different portions of the lift.

The first upward portion: the regular curl, focuses on bicep strength. The second lowering portion: the dumbbell reverse curl allows you to overload the forearms.

You can perform Zottman Curl with both arms at the same time or alternate the weighted arm.

Zottman Curl
  1. Hold a pair of dumbbells to your sides.
  2. Keep your palms facing up as you curl the weights up to your shoulders. Pause at the top of the movement.
  3. Slowly rotate your grip so your palms are facing downwards. Lower the dumbbells slowly back to the starting position using this overhand grip.
  4. When the dumbbells are close to your thighs, again turn your hands while returning to the starting position.
  • Perform this exercise in a slow controlled manner for best results.
  • Don’t go heavy. Choose a lighter weight and focus on perfecting your form.

15. One-Arm Overhead Dumbbell Triceps Extension

The dumbbell overhead triceps extension is a single-joint exercise that targets the triceps while increasing stability throughout the core and the shoulder regions.

By using dumbbells instead of an EZ-bar for the overhead extension you work each arm separately and ensure one stronger side isn’t carrying the weaker one, but it’s also worth doing the exercise with one arm at a time. This lets you focus on perfect form in that one arm and allows for a greater range of motion.

One-Arm Overhead Dumbbell Triceps Extension
  1. Stand shoulder width apart and lift a dumbbell overhead with your right hand.
  2. Hold it straight overhead with an overhand grip (palm facing forward).
  3. Keeping your upper arm right beside your head, lower the dumbbell behind your head and toward your left shoulder until your elbow forms a 90-degree angle.
  4. Then slowly lift it back to full arm extension. Repeat for as many reps and sets as desired.
  • Weight should move in a controlled manner.
  • The chin should remain parallel to the floor and the core should brace during the exercise.
  • Keep your upper arms as still as possible, allowing your forearms to drive the movement

16. Two Arm Dumbbell Extension

The seated dumbbell tricep extension is a variation of the tricep extension and an exercise used to isolate the muscles of the triceps.

Overhead extension exercises are particularly useful in targeting the long head of the triceps muscle. Having a larger and denser long head will give you an overall appearance of a larger tricep.

Two Arm Dumbbell Extension
  1. Sit on a flat bench, grab a dumbbell with both hands
  2. Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward.
  3. Bend at the elbows and squeeze your triceps, slowly lower the dumbbell behind your head.
  4. Slowly return to starting position and repeat the desired number of sets and reps.
  • Perform the exercise using a slow and controlled movement from start to finish.
  • Keep the head in a fairly neutral position, don’t allow the neck to jut forward as this may place excessive pressure on the cervical spine.

17. Dumbbell Shoulder Press Exercises

Dumbbell Shoulder Press exercises are an excellent variation to Barbell Shoulder Press. The fact is that the dumbbells allow a full range of motion.

Dumbbell press is a very significant exercise to build front and side deltoid muscles. This exercise helps to Build Muscle Mass in the front and side of the deltoids and triceps.

Dumbbell Shoulder Press
  1. Sit at the end of a flat bench holding a dumbbell in each hand with palms facing forward.
  2. Lift the dumbbells overhead until they nearly touch at the top and then lower them as low as possible.
  3. Feel a good stretch at the bottom and then continue the next rep.
  • Exhale during effort, inhale during rest.
  • Keep a controlled motion and avoid jerky movements.
  • Go as heavy as possible.

18. Dumbbell Upright Row

The heavy Upright Row is an excellent exercise to build huge Trapezius muscles and also train arms muscles.

Upright Rows can be done with both narrow grips and wider ones. The narrow grip focuses on Trapezius, and the wider focuses on the entire shoulder girdle.

Upright Row
  1. Hold a bar with a narrow overhand grip and let it hang in front of you.
  2. Lift the bar, get it as close as possible to the chin using your arms, and elevate your shoulders to squeeze your trapezius muscles.
  3. Now lower the bar under controlled motion until it comes back to its starting position.
  • Remember to exhale while you exert.
  • Keep a controlled motion and avoid jerky movements.
  • Keep your back straight.

19. Dumbbell Kick Back

The tricep dumbbell kickback is a versatile and effective exercise that targets the triceps muscles.

The dumbbell kickback is an isolation exercise. This means that unlike other exercises such as the diamond push-up or Close grip bench press, the tricep kickback specifically targets the tricep muscle.

Dumbbell Kick Back
  1. Place your right knee and palm on a flat bench so that your torso is parallel with the floor.
  2. Hold a dumbbell in the left hand and keeping the left foot flat on the floor, press your left arm tight against your side with the upper arm parallel to the floor.
  3. Extend the elbow until your arm is straight back and fully extended.
  4. Flex the triceps hard for a second, then reverse to the starting position. Complete all reps on the left arm and then repeat on the right.
  • Keep your body as still as possible, moving only your forearms.  
  • Keeping control of the weight as you slowly lower the dumbbells back to the starting position.

20. Dumbbell Lying Triceps Extension

The dumbbell lying triceps extension is an excellent move to begin your triceps routine. Triceps extensions are isolation exercises, which means they use just one joint.

Triceps extensions can be beneficial for fixing imbalances in the triceps or rehabilitating from injury. Tricep extensions put no pressure on the wrists, so they are an alternative for people with wrist strain or injury.

Dumbbell Lying Triceps Extension
  1. Lie on a flat bench with your feet flat on the floor.
  2. Grasp a dumbbell in each hand and hold them directly above you with your palms facing inward (neutral grip) and your arms extended.
  3. Making sure that your upper arms and elbows are still, lower the dumbbell behind your head, feeling a stretch in your tricep muscles.
  4. Pause and squeeze the triceps and then raise the dumbbells back to the starting position.
  • Concentrate on keeping your elbows stable.
  • Do not allow your elbows to flare out to the sides.
  • Slowly lower the weights and do not use momentum.

Resistance Band Exercises for flabby arms

Exercises for flabby arms using resistance bands have all sorts of uses. And there are numerous benefits to including resistance band work in your training:

  • Whether you buy them individually or as a set, resistance bands are inexpensive.
  • When you don’t have a lot of room for a home gym, resistance bands are a great option that store in very little space.
  • Resistance bands offer strength-training without the risk of dropping a heavy weight on your foot or crushing your fingers between weight plates.
  • Resistance bands come in multiple resistance levels, usually light, medium, or heavy. You can use any of them as per your fitness level.

21. Band Alternating Biceps Curl

Resistance band bicep curls are a gym workout exercise that targets the biceps and also involves the forearms.

It is one of the best exercises that you can do to build strength and size in your Biceps. Since your active Arm is stabilized, the isolation of the muscle is incredible.

Band Alternating Biceps Curl
  1. Start off by placing an exercise band under your feet and hold the handles palms forward in your hands.
  2. Stand with your feet shoulder-width apart, knees slightly bent and your abs drawn in.
  3. Curl your arms up and down in an alternating motion, keeping your body straight, and isolating the bicep muscle.
  4. Repeat for as many reps and sets as desired.
  • Contract your biceps as you curl your arms up.

22. Resistance Band Hammer Curls

Hammer Curls With Resistance Bands are super effective for building size and strength in your Biceps and Brachioradialis (Forearms). The Neutral grip can also feel better, as it is easier on your wrists.

Resistance Band Hammer Curls
  1. Grab a resistance band and stand with your feet shoulder-width apart. Loop the band under your feet, and hold it in each hand, with your palms facing each other.
  2. Without moving your upper arms, bend your elbows and curl the band toward your shoulders. Your palms should face each other the entire time.
  3. Pause, and then lower back to the starting position.
  • Keep your elbows stationary at your sides, do not let them move.
  • Slow Every Repetition Down For Superior gains.

23. Resistance Band Tricep Extensions

Resistance Band Tricep Extensions are an upper body exercise that focuses mainly on the triceps.

Tricep extensions with the resistance band help to isolate the tricep muscle and avoid cheating with different areas of the body.

You can perform resistance band tricep extensions at home, at the gym.

Resistance Band Tricep Extensions..
  1. Secure the band with object or place one foot in the middle of the band to secure it to the floor.
  2. Hold both handles, Bring your hands behind your head.
  3. Your elbows should be pointing forwards on either side of your head. Keeping your elbows as close to your head as possible, extend your arms to raise your hands, stopping just before your elbows lock out.
  4. Shorten the length of the band between your foot and hand if there’s not enough resistance. Bring back down and repeat.
  • Keep your upper arms as still as possible, allowing your forearms to drive the movement.
  • The chin should remain parallel to the floor and the core should brace during the exercise.

24. Resistance Band Kickbacks

The tricep resistance band kickback is a versatile and effective exercise that targets the triceps muscles in the back of your arms.

The triceps are one of the most important muscles involved in upper body stability and conditioning. If you want to improve your upper body strength, size, and aesthetics, the tricep resistance kickback is for you.

sistance Band Kickbacks
  1. Grab the handles with your palms facing towards you. Step on the resistance band with feet.
  2. Keeping your back straight, hinge at the waist so that your back is nearly parallel to the ground.
  3. Contact your triceps to straighten your arms and press the handles backwards.
  4. Squeeze your triceps at the top of each rep and slowly return to the starting position. Repeat!
  • Make sure to keep your elbows tucked in to practice proper form and maximize your gains.

25. Standing Reverse Fly with Resistance Bands

This is a movement that can be done on shoulder day, as it targets the rear delts and triceps. However, we like to also hit it on a back day as the rear delts often need to double the work each week.

The reverse fly with bands will work your rhomboids, rear delts, and traps. It’s a great upper back exercise.

Standing Reverse Fly with Resistance Bands
  1. Stand with your feet shoulder-width apart, keeping a slight bend in the knees.
  2. Hold the exercise band in front of you with your hands slightly lower than your shoulders. Keep your elbows slightly soft to avoid hyperextending the joint.
  3. Squeeze the shoulder blades together and open the arms out to either side, pulling the band apart and squeezing your shoulder blades.
  4. Return to start and repeat, keeping tension on the band the entire time. Repeat the desired number of reps.
  • Focus on really contracting your upper back muscles. Squeeze and hold once you reach the peak contraction, then slowly return to the starting position.
  • Keep your core engaged throughout each set.
  • Try to keep your elbows up so you can target your upper back muscles correctly.


These exercises for flabby arms are highly recommended for anyone interested in want to tone their arm and strengthening arms.

Always remember, achieving toned arms means more than just adding a few exercises. You need to stick to healthy eating and lifestyle habits, too. The results will be visible even faster if the exercises to remove arm fat are a part of a larger workout routine.

Thanks for reading, enjoy exercises for flabby arms!



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Consult a licensed physician for diagnosis and treatment of any and all medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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