25 great exercises for arm fat loss that you can perform anywhere.

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25 best exercises for arm fat loss that can be performed anywhere ?

Exercises for Arm fat loss can be performed anywhere in the gym or home or even your workplace/office.

These exercises can be done as a warmup as well if you hit the gym 4-5 times a week.

Such kind of exercises only focus to tone and strengthen your arms .

That is your biceps muscle and triceps muscle as well.

Other accessory muscles like the coracobrachialis and brachialis muscle itself is also present.

Forearm also gets a good amount of hypertrophy as we perform the exercises for arm fat loss.

If you are diagnosed with other disease like diabetes, jaundice or any other kind of dysfunction , always consult your doctor first before performing such high intensity workout’s.

We will also look at the anatomy of arm muscles and also its alignment in the body for a better insight.

Here we would be talking about at least 25 exercises for arm fat loss.

1-Rolling arms like clock exercise.

exercises for arm fat loss
Arm Circle clockwise.

In this exercise, stand erect.
Posture should be maintained while performing exercise.
Look ahead and open your chest by taking both the arms outwards.
Then the palm face should downwards amd arm’s fully extended.
Rotate the arms clockwise for about 30 seconds.
Then do this for 2 minutes that is 4 sets of each arm simultaneously.

2-Roll the arm anticlockwise exercise.

Maintain the posture of back and neck as mentioned in above exercise for arm fat loss.
Keep your feet a distance apart.
Rotate your arma anticlockwise for 30 seconds.
For about 4 sets in each arm , one after the another.

3-Arm Scissors

Take the same position .
Full extend your arms and face your palm downwards.
Move both the arms in the form of scissors crossing both the shoulder.
Perform this exercise for about 2 minutes .
For about 3-4 sets .
This a great exercise for arm fat loss as it requires more energy to perform it.
Thus loosing down your arm fat.

4-Fake skipping rope exercise

exercises for arm fat loss
Skipping without rope

If you have skipping rope , it’s great.
But if you don’t it will be a great opportunity.
Imagine you had a rope and start moving your arms and shoulder.
Start jumping, if the rope passes your feet.
Perform it for about 2-3 minutes.
2-3 sets would be enough.
A great exercise for arm fat loss and also your heart will start pounding as well.
But if you have rope , you know how to perform it.

5- Leg barbell curl Right

exercises for arm fat loss

Lean the whole body against the wall.
Take your right leg and your right arm
And with your biceps muscle start performing a curl by taking your right leg up and down .
As if you have a dumbell of about 2-4 kg and you do biceps curl.
Here the resistance is uses as your bodyweight.
3 sets and 1 sets containing of 10 repetition. Must exercise for arm fat loss.

6-Leg barbell curl left exercise for arm fat loss?

Maintain the same posture and alignment as mentioned above.
Perform it with left arm and left leg.
Again do the same amount of sets and repetition as well.

7-Alternating hooks

exercise for arm fat loss
Alternating hook exercise

A great exercise for the upper limb muslces like serratus anterior and also your deltoids and trapezius as well.
Stand in an punching postion.
Imagine your enemy in front of you and start punching him/her.
Remember to keep one flexed arm in front of you and punching .
Do these alternating .
Perform about 2 minutes.
2-3 sets depending upon your capacity.

8-Jumping jack exercise for arm fat loss

exercise for arm fat loss
Jumping Jacks

And easy to do exercise for fat loss.
As depicted in the picture perform it.
2-3 sets and 1 set is 10 repetition , remember that.

9-Burpees

exercise for arm fat loss
Burpees

Best exercise for the fat loss of whole body.
Easily reduces that extra fat layer on every part of body.
Also increase the cardiovascular activities and good amount of Oxygen level is also increased.
Perform it 2-3 sets .

10-Floor triceps dips

Lie down on the floor .
Externally rotate your shoulder and your triceps being targeted.
Palm facing downwards and start performing your exercise.
Again 2-3 sets.

11-Militray push-ups exercise for arm fat loss

exercise for arm fat loss
Military push ups

Not only targets your biceps but also your chest and upper back muscles as well.
This is type of push-ups in which the hand should be placed just below the shoulder level.
The whole lower body should combine with upper body movements for a better result.

12-Doorway arm curl Left and right

Stand against the wall.
Hold the doorway with the dominant hand.
Use the doorway as resistance .
Then hold the whole body against it and start the exercise.
Same 2-3 sets .

13-Modified push-up low hold exercise for arm fat loss

Lie down in prone position that is on your stomach.
Initiate the starting postion of pushups.
Place your hand at the chest level.
Hold this position of starting of pushup till 30 seconds.
1-2 times of such exercise would be enough.
A great way to reduce the chest and arm fat as well.

14-Side planks exercise for arm fat loss?

Hold the body with right hand and place your left hand on your pelvis.
Then hold this Position for 30 seconds.
2 times would be enough for this exercise for arm fat loss.

15- Pushups and rotation exercise

Go in a pushup position and rotate your upper body on to first right side .
Then again go in pushup position and rotate your upper body on to left side.
2 sets of such exercise would be enough.

16-Diamond push-ups

exercise for arm fat loss
Diamond Pushups

First make your both the hands in a diamond position and do the pushups.
2 sets of 5 repetition each would be a great exercise to perform for arm fat loss as well the chest muscles to pump up .

17- Chair triceps dips exercise for arm fat loss

exercise for arm fat loss
Triceps dips

Here we would be targeting the medial and lateral heads of triceps brachii.
Take a chair behind yourself .
Place both the hands on the chair such that triceps get ready for pumping.
Externally rotate your shoulder in this exercise.
Go down with the help of eccentric contraction of triceps muscle.
And come up with the help of concentric contraction of tricep muscle.
2 sets of 10 repetition would be more than enough for the triceps to be targeted.

18- Wall pushup

exercise for arm fat loss
Wall pushups

For all the beginner’s to start doing pushups , such kind of wall push ups would be great .
Lean against the wall at some angle to do the pushups easily.
Do the pushups while maintaining the back posture in mind.
3-5 sets of 15 repetition would be great.

19-Side arm raise exercise for arm fat loss

Simply take both the arms out .
Take both the arms in an abduction position and start performing the exercise.
Deltoids are well targeted in this exercise.
And afterall the arm and forearm gets targeted as well.
4-5 sets of 10 repetition would be enough.
As on a daily basis.

20- Punches in air

exercise for arm fat loss
Punching exercise

Punching in air would be great for a good upper body workout.
Muscles like the trapezius, latismus dorsi and many more other muscles get targeted in this exercise.
Stand in an punching position that is if you are right dominant then you keep your right leg ahead of left leg.
Stand and start punching.
4-5 sets of each 7-8 repetition would be much better.

21-Diagonal plank

Good exercise for the back and core muscles to gets targeted.
Go in an prone position and then start the exercise.
First take your right arm up along with right leg upwards.
Muscles targeted here are erector spinae and lower trapezius along with rectus abdominis .
2 sets of 10 repetition each would be great for the arm fat reduction.

22-Inchworms exercise for arm fat loss

exercise for arm fat loss
Inchworms

Stand in an erect position.
Go down with the help of your shoulder and arm muscles .
And again come back up with the help of these muscles.
Want a good shoulder and arms then it is beast exercise to get it done.
2 sets of 10 repetition would be maximum.

23-Hindu pushups

Start with this exercise for a good pump in shoulder and toned arms.
Lie in prone position and go down while flexing your elbow joint and coming up with the help of chest and deltoid muscles.
In end you should be looking up and ahead for a complete 1 repetition.
3 sets of 5 repetition each would be great for arm fat loss.

24-Decline pushups

Lie in an prone position and keep your lower body up with the help of stool or chair or even bed .
And start doing pushups in an such position.
It requires a good amount of energy to perform .
So be well prepared for it.
2 sets of 5 repetition each is enough.
For more advance , you can increase your sets and repetition as well.

25- Pull ups exercise for arm fat loss

For this you need goal post or a pull up bar in your house. Or any rod above your height near bed or door would do.
Stand in an erect position.
Hold the bar with both the arms and try lifting your whole body weight with it.
In Beginning you might end up doing 1 or 2 but that’s okay.
But when you practise it everyday you can go upto 10- 15 repetition.

So this was whole about such 25 exercises for your arm fat loss within a week’s time.

Also read about:-If you got spasm in trapezius or the upper back muscles what is the first thing that you should do?

Frequently asked questions?

What are the best exercises to lose arm fat?

There are many but it can vary depending upon your condition .Pushups ,triceps dips , arm raise , pullups and arm circles rotation exercise are more effecient .You can also perform inchworms , triceps dip and scissors exercise for fast arm fat loss within a week.

How long does it take to lose arm fat?

It again depends upon the condition of the person and varies as well.It might take some days to some weeks as well. But being consistent is more important here. Because then only you will achieve your goals and be confident enough.

Does walking reduce arm fat?

Does not have that much effect. But it is good enough for your arms and other fat regions of body to be melt upon. As it increases your heart rate , it increases more amount of oxygen to be going inside the body. So ultimately increasing your overall body function.

What causes fat upper arms?

Only your diet tells us that the extra amount of calories loaded inside the gut leads to fat accumulation in arms. So calculate your maintenance calories and and have a rich nutrient diet for the fat loss process to be in increased.

So these were the overall information about the25 best exercises for arm fat loss and also some faq’s related to it. Comment down below and tell us which exercise you would perform for the fat loss.

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