Skip to main content

The Best Arm Workout To Get Rid of "Turkey Wings," Trainer Says

Let's face it: We almost never store body fat in ways that are flattering. While Thanksgiving dinner—and tasty food year-round, for that matter—is meant to be enjoyed, ending up with your own pair of "turkey wings," or fat under your triceps and around your arms, is not something that should be on the holiday menu! That's why we've put together the best arm workout to get rid of turkey wings for good.

Sadly, you can't force your body to burn fat in a particular area, also known as spot training. However, building up muscle in that area generally alters the composition and results in a more toned appearance. Combined with a healthy, fat-loss nutrition plan, and regular cardiovascular exercise to reduce your overall body fat, performing these arm exercises is a killer way to leave the turkey wings on the table!

Now, let's get into the workout. Perform each exercise for eight to 12 reps, two times per week. Keep reading for the best routine to get rid of turkey wings and tone up those arms.

1

Triceps Extensions

triceps extensions

Triceps Extensions will build the muscles in the back of your arms, leading to more definition and an aesthetically pleasing ratio of muscle to fat. In order to perform them, begin by holding one end of a dumbbell above your head. Bend your elbows to lower the dumbbell behind your head. Then, extend your elbows to return to the starting position. Repeat for the prescribed number of reps.

RELATED: 5 Exercises To Lose Arm Fat Fast That Trainers Swear By

2

Bicep Curls

woman performing dumbbell bicep curls

This next exercise will tone up the front of your arms. And don't worry—you won't end up with bulky muscles anytime soon, but you will improve the muscle composition of your arms.

To perform Biceps Curls, begin standing with a dumbbell in each hand, palms facing up.
Curl the dumbbell to your chest until it just touches your chest-shoulder area. Slowly lower the weight to the starting position. Repeat for the prescribed number of reps.

RELATED: The 5 Best Plank Exercises To Lose 5 Inches of Belly Fat, Trainer Reveals

3

Rear Delt Bent-Over Flies

Rear Delt Bent-Over Flies

Rear Delt Flies will hit the back of your shoulders and triceps. These areas contribute to turkey wings and should be toned up if your main goal is to achieve tank top-ready arms.

To perform Rear Delt Bent-Over Flies, begin by holding two dumbbells by your sides. Bend forward at your waist, and let your arms hang beneath you, maintaining a slight bend in both elbows. Then, raise the dumbbells up to the side without bending your elbows. Focus on squeezing the muscles in your rear shoulder area before you slowly lower back down to the starting position. Repeat for the prescribed number of reps.

4

Dumbbell Lateral Raise

dumbbell lateral raises to get rid of turkey wings

Last but not least, it's time for Dumbbell Lateral Raises. This exercise will hit the topside of your arms and shoulders, further toning everything up in those areas.

To perform a Dumbbell Lateral Raise, begin standing with a dumbbell in each hand with a neutral grip, palms facing inward, and elbows slightly bent. Raise the dumbbells out to the side without bending at your elbows. Focus on squeezing through your shoulders, but avoid shrugging. Then, slowly return to the starting position. Repeat for the prescribed number of reps.

The post The Best Arm Workout To Get Rid of "Turkey Wings," Trainer Says appeared first on Eat This Not That.


Eat This Not That

Popular posts from this blog

lose weight No-exercise No-diet – super fast weight loss drink

To day in this post i will share with you A MAGICAL SLIMMING DRINK TO BURN FAT FAST .This Natural Drink to help SUPER FAST WEIGHT LOSS & also help to NO-EXERCISE NO-DIET WEIGHT LOSS FAST.

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw

Best Smoothie Habits for Weight Loss, According to Dietitians

When it comes to trying to lose weight , most of us are rather poor math students. We mess up the addition and subtraction all the time. We'll try to subtract calories by skipping meals only to become ravenous later on and undercalculate how much food we've eaten to satisfy that gnawing hunger . That's where smoothies can shine as effective weight-loss tools. Research has found that meal replacement shakes, such as protein and fruit/vegetable smoothies, can help people reduce overall daily calorie consumption if used regularly in place of calorie-dense meals and snacks. Getting into the smoothie habit works for weight loss if you follow the right approach. We asked dietitians for the best strategies for getting the most benefit from your smoothie habit . After you read through these tips, try out our recipes for the 25 Best-Ever Weight Loss Smoothies . 1 Make weight loss your 'why' Don't assume a new smoothie recipe is right for you simply because i