11 Best Home Exercises To Get Rid Of Flabby Arms

Highly recommended workouts to burn away those bat wings and flaunt toned arms.

Reviewed by Dr. Sudhansu Singh, BPT Dr. Sudhansu Singh Dr. Sudhansu SinghBPT facebook_icontwitter_iconlinkedin_icon
Written by , MSc (Biotechnology), ISSA Certified Fitness Nutritionist Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist Experience: 6 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma Experience: 7 years
Fact-checked by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach Experience: 2.5 years

Arm fat is tough to get rid of. To lose arm fat and tone them, you must do exercises like upper body workouts, resistance training, bicep curls, tricep curls, and strength training for arm toning. These exercises target the bicep and tricep muscles present at the front and back of your arms respectively. Doing these exercises regularly can help whittle away the excess flab effectively and give you shapely, toned arms.

But before we get to the exercises, let us first understand what causes flabby arms in the first place. Scroll down to find out!

What Causes Flabby Arms ?

Flabby arms are caused due to two primary reasons. One, our skin tends to lose its elasticity as we age and two, due to excess fat accumulation. Hormonal imbalance may also cause flabby arms.

A study conducted with 9787 subjects aged 40 years and older regarding the measurement of MUAC (Mid-upper arm circumference) It is another name for excessively accumulated fat in the upper body that causes disproportionate distribution of fat. When compared with the lowest quartile group, the odds ratios were substantially higher (95%, 1.51–2.09, and best arm exercises that will help you shed the extra arm fat and build lean muscle. So, ladies let’s not waste any more time worrying, let’s work it out and learn how to get rid of arm fat!

Exercises For Flabby Arms

1. Triceps Dips

Image: Shutterstock

If you are working out at home, place your arms on a chair or bench and elevate your feet by putting a stool under them.

protip_icon Quick Tip
Avoid leaning forward and maintain a straight posture during this exercise to get effective results.
  1. Assume the starting position by placing your arms behind your back, gripping a bench or the rack.
  2. From the starting position, slowly lower yourself. Keep your body upright and your elbows tucked close to your sides.
  3. Concentrate on lowering your body only with the triceps. Ensure that your elbows are at a 90-degree angle.
  4. After this, push your body back up using only your triceps. Repeat.

2. Push-Ups

Push-ups exercise for flabby arms
Image: Shutterstock

Push-ups are primarily chest exercises, but they also work the triceps as a secondary muscle. They are one of the most common measures of strength.

Summer, a fitness vlogger, shared her experience of doing 100 push ups for 30 days in her vlog. She said, “I gained muscle size. I gained ½ an inch on my chest, ½ an inch on my arms, and I lost one pound (i).”

  1. Place your hands with the palms facing downward on the floor, shoulder-width apart, with a slight bend in your arms. Keep your feet together. Support your weight on your hands and toes.
  2. Lower yourself until your chest is almost touching the floor. Inhale as you do this.
  3. Exhale and push your body up back to the first position.
  4. Steady yourself at the top and repeat.

3. Tricep Kickbacks

Image: Shutterstock

Tricep kickbacks require two light dumbbells. If you don’t have any at home, you can do the dumbbell exercises using one-liter water bottles.

  1. Hold a dumbbell in each hand.
  2. While you are standing, bend your knees slightly, keeping your back straight, and bend forward slightly. Your body should be almost parallel to the floor. Keep your head up and your arms close to your sides such that there is a 90-degree angle between your forearm and upper arm.
  3. Keep your shoulders locked to your sides while extending your arms back. Focus on the contraction of your triceps only.
  4. Hold for two seconds and lower your arms to the starting position. Avoid swinging your arms.
  5. Repeat.

4. Tricep Extensions

Image: Shutterstock

Tricep extension is an amazing exercise for triceps and helps to make the triceps stronger and more toned.

  1. Stand with your feet shoulder-width apart.
  2. Hold a dumbbell with both hands, with the thumbs wrapped around it for better grip. The dumbbell should be held behind your head, and your palms must face the ceiling.
  3. Your upper arms should be close to your head. The elbows should be close to your eyes and perpendicular to the floor.
  4. Lower your upper arms until the weight is touching the upper part of your back. Don’t move your elbows. Keep them locked close to your ears.
  5. Use your triceps to raise the dumbbell up with your arms fully extended over your head. Exhale as you do this.

5. Bent Over Row

Image: Shutterstock

To perform a bent over row, you will need a barbell. A set of dumbbells can also be used as an alternative.

  1. Stand with your feet shoulder-width apart and grab a barbell with your palms facing down.
  2. Bend forward and slightly bend your knees. Keep your back straight. Your torso should be parallel to the floor, and your head pointed up.
  3. Keep your elbows close to your body. Breathe out, and pull the bar towards your chest, just below your ribs. Exhale as you do this.
  4. At this position, squeeze your back muscles and hold.
  5. Lower the bar down to the starting position, just around your knees. Repeat.

6. One-Arm Side Push-Up

The one-arm push-up is a useful exercise for targeting the triceps and getting rid of those flabby arms.

protip_icon Quick Tip
If you find one-arm push-ups difficult, you can do knee pushups before them to build tricep strength.
  1. Lie on your side with the knees slightly bent.
  2. Place your left arm on your right shoulder.
  3. Push your torso up with your right arm on the floor, palm facing up.
  4. Switch sides and repeat.

7. The Windmill

The windmill exercise for flabby arms

Rotating the upper arms and the shoulders gives your arms a thorough workout and builds strength in the upper arms, shoulders, and neck muscles. The biceps and triceps are the secondary muscles targeted.

  1. Raise your arms in front of you at the shoulder level, parallel to the ground.
  2. Now, raise your arms upwards and rotate them backwards and down and front again in a 360-degree motion like the blades of a windmill.
  3. Repeat this motion 20 times forward and 20 times backwards.

8. The Wave Goodbye

The motion of waving your arms lets you twist your arms, right from your wrists to your shoulders. This means that you are stretching all your arm muscles and toning your arm.

  1. Raise your arms to the shoulder level to your sides.
  2. Start waving your palms as if you are waving goodbye to someone.
  3. Keep your upper arms still. Move only your palms.
  4. Speed up the process such that you wave about 100 times in a minute. Do three sets of 100 waves each.

9. The Prayer Pose

When you join your hands together, your triceps are engaged. When you move your hands up and down, your biceps are engaged. This way, you are working out your triceps and biceps together and toning your upper arms with each repetition.

  1. Join your hands in a praying pose above your head.
  2. Bring your joined palms down to the front of your chest.
  3. Raise your joined hands again.
  4. Repeat this for 30 repetitions.

10. Arm Stretches

When you interlock your hands, your triceps are engaged. Pulling the hands to the opposite sides creates a further stretch in the triceps, thereby toning them. This exercise for flabby arms is great for those who have loose fat hanging on their triceps.

  1. Raise your hands above your head.
  2. Hold your right wrist with your left hand and your left wrist with your right hand, thereby interlocking your hands.
  3. Now, with your right hand, pull your left hand towards your right such that your left elbow falls behind your head.
  4. Release the tension and take your arms back to the center without releasing your wrists.
  5. With your left hand, pull your right hand towards the left such that your right elbow falls behind your head.
  6. Again, release the pull and take your hands to the center. Repeat this for at least two sets of 20 repetitions each.

11. Resistance Band Exercises

Resistance band exercises are a convenient and effective way to target and tone flabby arms. They help strengthen and tighten the arms while providing versatility to your fitness routine.

Bicep Curls

Image: Shutterstock


  1. Stand on the center of the resistance band.
  2. Hold a handle in each hand with your arms extended by your sides and palms facing upward.
  3. Exhale and bend your elbows as you bring your hands toward your shoulders.
  4. Inhale as you return to the starting position.

Tricep Extensions

Image: Shutterstock


  1. Step on the resistance band with one foot.
  2. Hold both the handles with your hands and extend your arms overhead, from the back.
  3. Keep your elbows close to your ears.
  4. Exhale as you straighten your arms and inhale as you return to the initial position.

Infographic: Home Workout Mistakes To Avoid While Getting Rid Of Flabby Arms

Home workouts are a great way to reduce the fat deposits in your arms. These exercises focus on your bicep and tricep area to help you tone your arms. However, there are certain common mistakes that you should avoid while working out at home to get the most out of these exercises. Check out the infographic below to know more about what they are!

home workout mistakes to avoid while getting rid of flabby arms(infographic)

Illustration: StyleCraze Design Team

Hormonal imbalance, sedentary lifestyle, and age can lead to your arms losing their elasticity or accumulating fat making them look loose and flabby. While healthy lifestyle, regular physical activity and diet changes are vital to help prevent further weight gain in your arms, exercises that target your bicep and tricep muscles like bodyweight exercises and weightlifting can also help bring out visible changes. These not only help reduce the fat deposits, but also tone, stretch, and strengthen your arm muscles to make them look shapely and feel strong. Push-ups, triceps kickbacks and extensions, windmill, and arm stretches are few of those exercises that target your arm fat and muscles, and for doing this you don’t need special gym workout sessions, but simple 30-45 minutes home workouts will help you work towards your fitness goals. Including any of these in your workout and fitness routine would help get your arms back in their best form and shape.

Frequently Asked Questions

How do I get rid of the flabby bat wings on my arms?

Hannah Shine, AFA-Certified Personal Trainer, says, “Performing exercises that strengthen and tone the triceps muscles will reduce the appearance of bat wings. Dips, pushups, pulldowns, and tricep extensions are just some of the few exercises you can do to help reduce flabby bat wings on your arms.”

Can flabby arms be toned after weight loss?

According to Hannah, “Underneath those flabby arms is a muscle that is just waiting to be toned and built up.” She advises people to be patient, as they won’t see results overnight. But with time, the appearance of flabby arms will reduce.

Can yoga tone flabby arms?

“Yes, yoga will assist with toning flabby arms. Most yoga poses consist of arm movements, meaning you will build up strength in this region,” says Hannah.

Can flabby arms be tightened with exercise?

Yes, regular exercise can help distribute the fat and tone your arm muscles. These muscle building will make them feel strong and look sculpted as well as exercising regularly can help keep your health and wellness in check.

How long does it take to tone flabby arms?

This depends on the amount of fat you have, the kind and amount of exercise you do, and your diet preferences. That said, working on your arms at least twice a week can result in visible changes within 6 to 8 weeks.

What is the fastest way to get rid of flabby arms?

Choosing the right exercises that target your biceps and triceps, making them a part of your daily workout routine, and following ample movement and a healthy diet can help you get rid of flabby arms at the earliest.

Key Takeaways

  • Old age, excess fat accumulation, and hormonal imbalance can cause flabby arms.
  • The best way to get rid of flabby arms is to do exercises that target your biceps and triceps.
  • Tricep dips, push-ups, and arm stretches are some good exercises for reducing arm fat.
exercise for flabby arms

Image: Stable Diffusion/StyleCraze Design Team

Get ready to tone your arms in just 8 days with this simple arms workout! Everyone can do it, no equipment is needed! Watch this video to learn how.

Personal Experience: Source

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