Top 11 Exercises To Get Rid Of Flabby Arms – Weight Loss Tips

Top 11 Exercises To Get Rid Of Flabby Arms – Weight Loss Tips. First, let us understand the causes of the flabby arms and what are the exercises, which will help us tone your entire arm.

Top 11 Exercises To Get Rid Of Flabby Arms

The main issue is, as you get older, the metabolism decreases causing the fat to deposit on the arm. As we get older, the level of testosterone in the body decreases, making it difficult to lose the fat-causing the flabby arms.

1-Arm Stretches:

Our main concern is to reduce flabby arms, what better than the arms stretch exercise. When you interlock your fingers and stretch your arms, you stretch your triceps and thereby tone your muscles.

How to perform:

  • Raise your hand above your head.
  • Support your right wrist with your left hand and your left wrist with your right hand.
    Now with your right hand, pull your left hand in such a way that your left elbow is behind your head.
    Let go of your arm and relax.
    Now, do the same process again with the other hand.

2-Weight Lifting:

  • To do this, all you need is a pair of weights. If you don’t have the dumbbells, you can use a water bottle as a substitute.

How to perform:

  • Stand with your feet apart.
  • Hold the weight in front of you and lift it above your head. Make sure your arms are straight.
  • Now slowly pick up the weights from the back.
  • Hold for a couple of seconds, lift the weight over your head again.
  • While doing this exercise, keep your arms as close to your ear as possible.
  • Do it 20 times with three sets of reps.

3-One Arm Side Push-up:

One side of the arm push up helps get rid of those flabby arms very quickly.

How to perform:

  • Lie on your side with your knees one on top of the other and slightly bent.
  • Put your right arm over your left shoulder.
  • Push yourself up, with your left arm on the ground, palm down.
  • It will be like a side lizard, with one arm.
  • Switch sides and repeat the process.


You may all be thinking that pushups are primarily for the chest. But they also work for the triceps muscles and increase core strength.

How to perform:

  • Place your hand’s palms down and your body parallels to the floor.
  • Keep your legs straight and your body weight on the palms of your hands and toes.
  • Inhale.
  • Bend your elbow and lower yourself until your chest touches the floor.
  • Exhale and return to the original position with your hands stretched out.
  • Repeat the process.

5-Tricep Kickbacks:

For this pose, you need two light dumbbells; You can also use a liter bottle as an alternative.

How to perform:

  • Hold a dumbbell in each hand or any type of weights.
  • Lean forward slightly with your back straight and your knees bent.
  • Your body will be parallel to the ground and the weights will form a 90-degree angle between your forearm and your upper arm.
  • Extend your arms back, keeping your hand in a straight line.
  • the position for a few seconds and lower your arms again.
  • Don’t swing the weights.
  • Repeat the process.

6-Tricep Extension:

This exercise helps to strengthen and tone the triceps, it is also one of the best exercises to get rid of flabby arms.

How to perform:

  • Stand with your feet as shoulder-width apart.
  • Hold the dumbbell with your hand; make sure the grip is good.
  • The dumbbell should be at the back of your head, palms up.
    The upper arms touch your face, the dumbbell touches your upper back, and the elbow close to the eye and perpendicular to the floor.
  • As you exhale, move the dumbbell up with the help of your triceps. Extend your arms fully over your head.

7-Pulley Tricep Extension:

For this exercise, you should go to the gym.

How to perform:

  • Stand in front of an upper pulley, holding the rope attachment.
  • Hold the end of the rope with your palms facing each other.
  • Stand with your feet hip-width apart, back straight, and knee slightly bent.
  • Start by pulling the rope down until your hands are straight.
  • Squeeze the rear arm last.
  • Repeat 10-15 times.

8-Bent-Over Row:

You can use a dumbbell or barbell, whichever is available.

How to perform:

  • Stand with your feet apart.
  • Grab a dumbbell with both hands.
  • Lean forward a little; make sure your back is straight, head forward, and torso parallel to the ground.
  • Exhale and bring the dumbbells to your chest.
  • Squeeze the back muscle and hold.
  • Inhale and return to the starting position.

9-Reverse Fly:

Reverse Fly exercises to get rid of flabby arms

How to perform:

  • Lie down on the bench with the bench in an incline position and your chest on the bench.
  • Hold a dumbbell in each hand and let it touch the ground.
  • Inhale and raise your arms so that they are parallel to the ground and forming a T.
  • Hold the position for a few seconds and you will feel the tension in your muscles.
  • Exhale and bring your hands back to the starting position.
  • Repeat 10-15 times.

10-The Wave Goodbye:

The Wave Goodbye to exercises to get rid of flabby arms. The arm wave movement means that you are stretching all your muscles and toning your arms.

How to perform:

  • Stand up straight or sit up straight.
  • Stretch your hands at shoulder height.
  • Begin to shake your wrists as if you were greeting someone.
  • Keep your upper arms still; just move your wrists.
  • Slowly speed up the process, as if you were shaking 100 waves per minute.

11-Pilates Overhead Press:

How to perform:

  • Sit on the mat with your legs in a loose diamond position.
  • Lean back slightly.
  • Hold the dumbbell in both hands and hold it at chest level.
  • Push the weight up, moving diagonally opposite your head.
  • Don’t shrug your shoulder and keep your body in line.
  • Repeat 10-15 times with three sets.


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