6 Best Exercises to Lose Arm Fat and Tone Bat Wings × Follow Us Create Notifications New User posted their first comment this is comment text Link Approve Reject & ban Delete Log in Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout Health and Fitness Listicle

6 Best Exercises to Lose Arm Fat and Tone Bat Wings

By Aryan Bajaj Modified 23 Sep 2022 Follow Us Comment Share Best exercises to help get rid of bat wings (Image via Unsplash/Milan Csizmadia) There's nothing quite as frustrating as looking down at your arms and seeing that they're not how you want them to be. We have different physical strengths and weaknesses; some people aren't blessed with a toned midsection, while others have only their arms to work on. If you're looking for exercises to help tone your bat wings (aka arm fat), you're in the right place. View this post on Instagram Instagram Post

Exercises to Reduce Arm Fat and Tone Bat Wings

Here's a look at six such exercises:

#1 Tricep Dip

Tricep dips are an exercise that can be done at home, at the gym, or even outdoors if you have the right equipment. To do them: Sit on a chair with your feet flat on the floor. Your arms should be bent at a 90-degree angle with palms facing forward and elbows pointed directly behind you (think of making a fist).Bend your knees so that they rest comfortably underneath your hips. Keep your back straight but not rigid; don't let it arch like a cat about to pounce. If that's uncomfortable for you, try placing a pillow or rolled up towel under each armpit for support till it gets easier. Just remember to keep those abs tight during each rep so that they're engaged throughout the entire exercise routine as well. Only one muscle group - the triceps - should work. so make sure everything else stays relaxed.

#2 Dumbbell Overhead Tricep Extension

Here's how it's done: Stand with your feet shoulder-width apart, and hold a dumbbell in each hand, with your palms facing in.Bend at the waist so that you're slightly leaning forward, making sure to keep your back straight.Straighten your arms behind you till they're parallel to the floor, and raise them till they're almost perpendicular to the floor; don't lock out.Slowly lower back down without letting your elbows bend or dip past 90 degrees (make sure they stay pointed towards the floor).

#3 Single Arm Seated Dumbbell Press

It’s important to keep your shoulders down and relaxed. Make sure you don’t shrug them up towards your ears, as that will take tension away from the triceps and transfer that on other muscles. Keep in mind that you can modify this exercise by using a dumbbell or a barbell. If the weight is too much for you to handle with one hand, use both hands till you’re strong enough to do it with only one arm. To do this exercise: Lie down straight, with your feet shoulder-width apart and knees slightly bentHold a light weight (1-5 pounds) in one hand at chest levelPress it up while using your other arm to stabilize your body.

#4 Tricep Push-up

Triceps push-ups are one of the best exercises to lose arm fat, as they target the triceps muscle—the largest muscle in the upper arm. The triceps also help the arms bend at the elbow so that can reach things above our heads. If you want toned bat wings with less flab, this exercise is for you. Here's how it's done: In a push-up position, place your hands under your chest, and fully extend your elbows.Lower yourself down towards the floor and back up again while keeping your core engaged and body in a straight line.

#5 Tricep Kickback

How to perform this exercise: Stand with your feet hip-width apart and knees soft.Bend at the waist so that your arms hang straight down from your shoulders. Lean forward slightly till you feel a stretch in the muscles on the back of your upper arms (triceps).Raise one arm straight up, bringing it back down again as low as possible without allowing it to rest on its own weight; repeat with the other arm (one rep).Repeat 12 times for each arm; switch sides, and repeat another 12 times.

#6 Diamond Push-up

Here's how to do it: Start in a high plank position with your hands underneath your shoulders and feet slightly wider than hip-width apart.Lower yourself down till the top of your shoulder is aligned with the top of your wrists, keeping a straight line from elbow to wrist (don't let elbows flare out). Form a triange with your palms as your thumbs join each other, and lower down.Press back up, squeezing the shoulder blades together as you go to complete one rep.

Takeaway

Now you know what exercises to do for the arms, and how to do them, as you have gained some insight on how to lose arm fat and tone bat wings. The best part about working out? View this post on Instagram Instagram Post You don’t have to be perfect. Everyone starts somewhere, so remember that every little step towards your goal is a good one. Consistency is key when it comes to getting results from any type of training programme or workout routine. If you want the best results, make sure you are consistent. Poll : How often do you train arms? 0-1x a week 2x a week 1 votes Quick Links More from Sportskeeda Edited by Bhargav × Feedback Thank You! Be the first one to comment Follow Us Share Show More Comments GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ Be the first one to comment on this story More from Sportskeeda Fetching more content... 1 Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout No Results Found Get the free App now Manage notifications Popular ‍ Sports (30+) CricketCricket HomeScheduleT20 World CupT20 warm upIND vs SAENG vs PAKAUS vs ENGLegends LeagueECS T10 CroatiaWBBL 2022ECC T10SMAT 2022Bukhatir LeagueNZ T20 Tri-SeriesWomen's Asia Cup 2022ECT10 FootballFootball HomeNewslettersSK Experts ScheduleEPLNations LeagueLa LigaLigue 1Champions LeagueFIFA WCMLS Bundesliga Serie A WWEWWE HomeNewslettersRumor RoundupRAWSmackDownResultsRosterChampionsWWE Crown Jewel 2022PPV ScheduleAEW EsportsEsports HomeMinecraftOverwatch 2RobloxGenshin ImpactFortniteGTAStreamersFree FirePUBGValorantBGMIPop CultureAnimeGaming TechWiki Guides TennisTennis HomeTennis calendarTennis Results TodayATP RankingsWTA RankingsRoger FedererRafael NadalNovak DjokovicSerena Williams MMAMMA HomeUFC NewsONE ChampionshipUFC Fight NightScheduleRankingsResultsUFC Fights TonightONE Championship ResultsONE Championship ScheduleONE Championship Rankings KabaddiKabaddi HomePKL 2022PKL SchedulePKL Points TableKabaddi Rules WikiWiki HomeMinecraft WikiNaruto WikiTikTok WikiYoutube WikiGTA WikiTerraria WikiOne Piece Wiki MoreSportsBasketballIndian FootballNFLMinecraftFormula 1NascarPop CultureCollege FootballHockeyGolfAthleticsBadmintonGymnasticsWrestlingSwimmingTennisShootingBoxingArcheryWinter SportsRobloxFree PicksSkateboardingKho KhoLifestyle LINKS About Us Write For Us Policies Editorial Standards Journalism Awards Fact Check Affiliate Program Careers CSR Privacy Policy Contact Us Edition: English हिन्दी