How to Get Rid of Arm Fat

Ladies, are flabby arms killing your look? If you are looking for effective exercises to get rid of arm fat or need new arm workouts to spice up your routine, we present the best exercises for reducing arm fat in women. 

What causes Arm Fat in Women?

Arm fat in women stems from genetics, hormonal changes, lack of physical activity, poor diet, age-related metabolism shifts, and insufficient muscle tone. 

Some females tend to store fat in their arms due to genetic predisposition to fat storage. Hormonal fluctuations during puberty, pregnancy, or menopause contribute to fat storage in arm muscles. 

Diabetes is directly related to high levels of fat deposits in arm muscles as identified in this study. 

Moreover, a sedentary lifestyle and unhealthy diet choices promote fat accumulation. In older women, age-related metabolism slows down leading to far deposition in the body.

Poor muscle tone can also lead to fat accumulation in arms. 

But the good news is that you can get rid of the arm flab without surgery! All you need to do is regular exercise, take a balanced diet, and do cardio. 

How long does it take to tone arms?

It may take you 4-8 weeks to tone your arm muscles. Arm fat reduction is not a quick process—it takes time and effort. With consistent workouts and healthy habits, you might start seeing results in a month or so. Continue working out for 2-3 months in order to get more noticeable changes. Arm toning takes a lot of hard work, discipline and patience but pays off in the long run!

How do you get rid of arm flab?

Spot fat reduction is not possible. You can incorporate arm exercises in your routine along with a balanced diet to reduce overall body fat, including your arm flab. A combination of targeted exercises, like tricep dips and push-ups, along with a balanced diet and regular cardio can speed up fat reduction. 

Suggested Read: How diet and exercise work together to reduce body fat? Click here to Learn More.

Best Arm Workouts for Women to Do At Home

Arm fat reduction is possible with consistent workout to increase your lean mass and burn fat. We have listed top arm exercises for women – some of these are tricep muscle isolation exercises while others are compound exercises for your shoulders and back muscles.

Tricep Dips

Tricep dips are a simple yet effective bodyweight exercise that targets the triceps, shoulders, and chest. By lowering and raising your body using the arms, this exercise helps tone and strengthen the back of your arms.

Tricep dip exercise
  • Sit on a sturdy chair or bench with your hands gripping the edge beside your hips.
  • Slide your bottom off the bench, supporting your weight with your arms.
  • Bend your elbows to lower your body until your arms are at about 90 degrees.
  • Push back up until your arms are straight, avoiding locking your elbows.
  • Do 3 sets of 10-15 repetitions.

Bicep Curls

Bicep curls are a fundamental strength training exercise that primarily targets the biceps brachii muscle, located on the front of the upper arm. They are effective for building strength, muscle mass, and definition in the biceps. Check out our complete guide on how to do bicep curls.

Bicep curls with resistance band
  • Stand with both feet on the resistance band, shoulder-width apart.
  • Grasp the handles or ends of the band firmly with an underhand grip, palms facing upward.
  • Keep your elbows close to your sides and your upper arms stationary.
  • Begin with your arms fully extended and the resistance band taut.
  • Slowly bend your elbows, bringing your hands towards your shoulders while keeping your wrists straight.
  • Pause for a moment at the top of the movement, squeezing your biceps.
  • Slowly lower your hands back to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.
  • Aim for 3 sets of 10-12 repetitions. Wear a resistance band for more power. 

Enhance your arm fat reduction results by doing bicep curls wearing an arm blaster

Tricep Kickbacks

Tricep kickbacks isolate and engage the triceps by extending your arms behind you. This exercise is excellent for toning the back of your arms and improving overall arm definition.

Tricep kickbacks
  • Hold dumbbells, hinge forward at the hips, keeping your back flat.
  • Bend your elbows to 90 degrees, with upper arms parallel to the floor.
  • Extend your arms straight back, squeezing your triceps.
  • Slowly lower the dumbbells back down.
  • Do 3 sets of 12-15 repetitions.


Push-ups are a fundamental bodyweight exercise that targets the chest, triceps, shoulders, and core. This versatile exercise not only helps in toning the arms but also strengthens the upper body and core muscles.

Push ups
  • Start in a plank position with hands slightly wider than shoulder-width apart.
  • Lower your body by bending your elbows, keeping them close to your sides.
  • Push through your palms to extend your arms back up. 
  • Keep your body in a straight line and keep your core engaged.
  • Perform as many push-ups as you can with proper form.
  • Aim for 3 sets.
  • Wear a resistance band around your ankles for more challenging sessions. 

Hammer Curls

Hammer curls target the brachialis muscle along with the biceps, providing a comprehensive arm workout. This exercise helps sculpt the front of your arms while improving overall arm strength.

Hammar curls
  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
  • Keep your elbows close to your sides and slowly lift the dumbbells toward your shoulders.
  • Lower the dumbbells back down with control.
  • Aim for 3 sets of 10-12 repetitions.

Equipment/Accessories: Dumbbells.


Plank is a static bodyweight exercise that targets multiple muscle groups, including the arms, shoulders, and core. It helps improve strength, stability, and endurance in the upper body while also engaging the abdominal muscles for core stability.

  • Start in a push-up position with your hands directly under your shoulders and your body forming a straight line from head to heels.
  • Engage your core muscles and keep your back flat.
  • Hold this position for 30 seconds to 1 minute, or as long as you can maintain good form.
  • Rest and repeat for 2-3 sets.

Arm Circles

Arm circles are a simple and effective warm-up exercise that targets the shoulder joints and muscles while also engaging the arms and upper back. They help improve flexibility, mobility, and blood flow to the upper body.

Arm circles
  • Stand with your feet shoulder-width apart and extend your arms straight out to the sides at shoulder height.
  • Begin making small, circular motions with your arms, gradually increasing the size of the circles.
  • Do 20 circles in each direction (clockwise and counterclockwise).
  • Rest and repeat for 2-3 sets.

Diamond Push-Ups

Diamond push-ups are an advanced variation of traditional push-ups that specifically target the triceps while also engaging the chest and shoulders. Diamond push-ups effectively isolate and strengthen the triceps, helping to reduce arm flab and improve upper body strength.

Start in a plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.

Diamond Push ups
  • Keep your body in a straight line from head to heels.
  • Lower your chest towards your hands by bending your elbows, keeping them close to your sides.
  • Push back up to the starting position.
  • Aim for 3 sets of 8-12 repetitions.

Ready to Lose Arm Fat? Change Your Lifestyle Today!

Arm fat is normal and several women struggle with body image issues. A little extra weight should not stand between you and your positive self-image. With our best exercises to reduce flabby arms, women can feel more confident, more energetic and ready to take over the world!

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