To gain muscle while burning fat is a difficult thing to do. Yet, if you want to trim any part of the body and burn some fat at the same time, you need two things: (1) the right type of exercises, and (2) a good diet. We’ll focus the remaining contents of this article on the former.
A solid exercise strategy is paramount, as this will help to build lean muscle. On this note, we are going to provide detailed instructions on 20 arm exercises that will help you in your quest to create muscle and torch arm fat.
Let’s do this!
20 Exercises that Melt Upper Arm Fat
Here are 20 of the best exercises to help tighten your arms and shred arm fat.
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Hammer Curl
Starting Position: Torso upright, a dumbbell in each hand, palms in, arms straight, knees slightly bent.
Movement: Keeping the upper arm straight, lift the weight up to around the pectoral region. The weight should be at a 90-degree angle relative to the pectorals. Contract the biceps at the top of the movement. Slowly lower weight, returning to the starting position. Do 10 repetitions (reps) with a normal weight, 15-20 with a lighter weight.
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Tricep Dips
Starting Position: Using a stable bench, chair, or table, hold your torso upright and place your hands palms-down firmly onto the surface of the chair or bench. Straighten your arms and slide your butt off the surface.
Movement: Lower your body as far as possible (be careful not to dip too far!) and then slowly push back up, returning to the starting position. Repeat 10-15 times.
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Push Ups
Starting Position: Lie stomach-down on the floor, arms in push-up position.
Movement: One of two movements. 1) If using your knees for support, push up with your palms while keeping your knees firmly in place. 2) Otherwise, exercise should be completed with the toes securely in place throughout the movement. The thing to remember is to perform the exercise by going all the way up and all the way down (arms extended, chest nearly touching the floor/mat.) Do 15-20 reps and repeat after two minutes.
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Sit-up Pullovers
Starting Position: Lie down on your back, knees bent, feet flat on the ground. Hold a light dumbbell on your chest using both hands.
Movement: Slowly lift your torso until your back is perpendicular with the floor. “Roll” your back the opposite direction to return to the start. This is one rep. Do 20 repetitions.
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Cross-body Curls
Starting Position: Stand up straight with a dumbbell in each hand, hands by your side, palms facing in.
Movement: While keeping your arms at their sides, slowly curl each dumbbell until it nears or brushes against the opposite pectoral. Hold at the top of the movement for 1-2 seconds. Repeat with the opposite arm. This is one rep. Perform a total of 10 repetitions.
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Triceps Kickback
Starting Position: Knees bent, leaning forward at a 45-degree angle.
Movement: Bend the elbows to bring the dumbbells to the side. Extend one arm back, straightening it and performing a light squeeze. Return the dumbbell to the starting position and repeat with the opposite arm. This is one repetition. Do 10 repetitions on each side for a total of 20 reps.
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Bicep Curl Exercises
Starting Position: Sit on a stable chair or bench. With a light dumbbell in each hand, allow your arms to hand naturally. Try to keep your back as straight as possible.
Movement. While maintaining a stable posture, curl each arm until the dumbbell nears the shoulder. Your palm should be facing inwards. Hold the contraction for a second and then slowly lower the weight. Repeat with the opposite arm. This is one repetition. Do 10 repetitions.
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Side Plank
Starting Position: Lie down on a mat and position your forearm under the shoulder, perpendicular to the body. Rest upper leg directly on the lower leg.
Movement: Lift upper and lower body off of mat using your elbow, forearm, and lower foot for balance. Hold and repeat the movement on the opposite side. Maintain the hold position for 30-60 seconds, if possible.
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Push Up with Medicine Ball
Starting Position: Medicine ball under one hand with both knees on the ground, arms fully extended.
Movement: Bend the elbows, lowering your torso slowly to the floor. When arms are at a 90-degree angle, return to starting position. Perform exercise for 30 seconds nonstop, followed by 15 seconds of rest. Repeat movement on the opposite side.
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Dumbbell Press
Starting Position: Feet shoulder-width apart, knees slightly bent, single dumbbell held firmly in both hands in front of the chest.
Movement: Fully extend the dumbbell up over the head by raising the arms. At the top of the movement, hold for 1-2 seconds and then slowly lower the weight back to the starting position. Do 10 repetitions with “normal” sized weight or 15-20 with lighter weights.
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Around the World Exercises
Starting Position: Feet shoulder-width apart, knees slightly bent, single dumbbell held firmly in both hands in front of the chest.
Movement: Rotate the dumbbell to the side, back and side of the head creating a total of three sub-movements. The dumbbell should be vertical, horizontal, vertical as it nears the side, back, and side of the head, respectively. This is one repetition. Do 10 reps on each side for a total of 20 repetitions.
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Front to Lateral Raise
Starting Position: Holding a pair of dumbbells by your sides, kneel on the ground.
Movement: Maintain core tightness while raising the weights directly out in front. Slowly swing both arms out to the sides until arms form a line parallel to the floor. Do 10-15 reps.
Reps: 1o-15 repetitions.
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Side Plank with Dumbbell
Starting position: Lie down on a mat and position your forearm under the shoulder, perpendicular to the body. Rest upper leg directly on the lower leg. Use the opposite arm to rest a light dumbbell against your upper leg.
Movement: Lift upper and lower body off of mat using your elbow, forearm, and lower foot for balance. Hold for 30-60 seconds and repeat on the opposite side.
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Overhead Triceps Extension
Starting Position: Standing feet shoulder-width apart, dumbbell extended overhead.
Movement: Slowly lower dumbbell until the weight reaches near or touches the neck area. Pause briefly, and then return dumbbell to starting position. Perform 10-15 reps.
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Delt Fly
Starting Position: Knees bent, leaning forward with the torso forming about a 45-degree angle with the floor. Dumbbell in each hand, palms inward.
Movement: Raise each dumbbell swiftly until each arm is parallel with the floor. Return to the starting position. This is one rep. Perform 15-20 reps.
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Upright Row Exercises
Starting position: Stand with your back straight and feet approximately shoulder-width apart. Hold a dumbbell in each hand, palms facing behind you.
Movement: Raise each dumbbell toward the armpits as far as possible. Hold weight at the top for 1-2 seconds and then return to starting position. This is one rep. Do 10-15 reps.
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Zottman Curl
Starting Position: Stand up with your torso upright, dumbbell in each hand being held at arms-length by your sides in an underhand grip.
Movement: Slowly curl the weights upwards towards your shoulders while rotating the hands to an overhand grip. Keep your elbows tucked and locked. On the downward movement, rotate the hands again and return to the starting position. Do 10-15 reps.
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Squat with Curl
Starting Position: Stand with your feet shoulder-width apart and a dumbbell in each hand, arms at your sides.
Movement: Lower your body into a squat. While returning to the starting position, curl the dumbbell towards the shoulders. Lower the dumbbell back down. Do 10-15 reps.
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Isometric Biceps Hold
Starting position: Stand with your feet hip-width apart and a dumbbell held in each hand, arms at your sides.
Movement: Curl the dumbbells toward the shoulders and hold. Try to maintain this position for 30-45 seconds. If you’re up for it, repeat the movement.
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Triceps Hold
Starting Position: Stand with your feet hip-width apart. Hold a single dumbbell above your head with both hands.
Movement: Lower the dumbbell behind your head by bending each elbow at a 90-degree angle. Hold this position for five seconds and then return to the starting position. Perform 5-10 reps with a lighter weight or 10-15 with a heavier weight.
Final Thoughts on Exercises That Melt Upper Arm Fat
If you add these exercises to your regular routine, you should see your upper arm fat melting away rapidly. If you don’t see results immediately, keep it up and you will note positive changes sooner rather than later.
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