Skip to main content

The Top-Recommended Workout To Lose Arm Fat Fast, Trainer Says

Although the belly area seems to be the body part of choice where most people want to lose fat, arm fat is a close second. The best way to do it is by performing strength training exercises to help sculpt lean muscle and drive blood flow to your biceps and triceps. To help kickstart your journey, check out the top-recommended workout to lose arm fat fast, according to a trainer.

Get excited, because this routine will tighten and tone the excess flab that's hanging on your arms. With consistency, you'll start to lose fat in your body overall and see that your arms will begin to lean out as well.

When it comes to an arm workout, it's important to start off with a compound pushing and pulling exercise, then move on to isolation movements. This plan allows you to recruit the most muscle fibers at the beginning, then you'll finish them off with the single-joint exercises.

If you've been struggling with fat on your arms, then here's a workout for you to do to help you lose arm fat and tighten things up. Perform three to four sets of the following exercises.

1

Close-Grip Bench Press

man performing close-grip bench press

Start this close-grip bench press by lying down on a workout bench with your eyes in line with the bar. Rather than doing the regular bench press hand position, move your hands closer together to where your thumbs are close to the knurling part of the bar. Using a narrower grip, pull the bar out, and set your shoulder blades back and down on the bench. Lower the bar while maintaining control until it touches your chest, then press it back up, flexing your triceps hard at the top before performing another rep. Complete three to four sets of eight to 10 reps.

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

2

Barbell Row

barbell row

For the barbell row, grab a bar with a pronated (overhand) grip just slightly outside of your shoulders, and stand up straight. Keep your core tight, and hinge at your hips so your body forms a 45-degree angle (while maintaining a neutral spine). Drive your elbows toward your hips, squeezing your back hard, then straighten your arms to get a full stretch in your shoulder blades before performing another rep. Complete three to four sets of eight reps.

3

Rope Triceps Extensions

rope tricep extension to lose arm fat

Now let's jump into rope triceps extensions. Start by attaching a rope to the part of a cable pulley, and grip it just above the knobs. Keeping your chest up and slightly leaning forward, pull the rope down with your elbows, tearing it apart at the very bottom while flexing your triceps. Perform three to four sets of 12 to 15 reps.

RELATED: 5 Exercises for Bingo Wings That'll Firm Your Flabby Arms, Says Trainer

4

Incline Dumbbell Curls

woman performing dumbbell curls to lose arm fat

Next up, we have the incline dumbbell curl. While lying flat on an incline bench, grab a pair of dumbbells with your palms facing up and your arms fully extended. Keeping your elbows tucked against your sides, curl the weight up, flexing your biceps hard at the top. As you lower the weight, resist by using your biceps and get a good stretch at the bottom. Perform three to four sets of 10 reps.

5

Incline Dumbbell Triceps Extensions

dumbbell triceps extension

Begin by setting up your bench to an incline of at least 30 degrees. Grab a pair of dumbbells, and press them up with the palms facing each other. Next, pull your elbows back, and then bend from your elbows and lower the weights until they touch your shoulders. Get a solid triceps stretch at the bottom, then reverse the motion, extending your elbows and flexing your triceps to finish. Complete three to four sets of 10 to 12 reps.

6

Dumbbell Hammer Curls

dumbbell hammer curls exercise

To complete this workout with dumbbell hammer curls, grab a pair of dumbbells with both hands facing each other using a neutral grip. Keep your shoulders pulled back, and curl the weight up, flexing your forearms and biceps the entire time. Squeeze hard at the top, then resist on the way down. Complete three to four sets of 10 to 12 reps.

The post The Top-Recommended Workout To Lose Arm Fat Fast, 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