Last Updated on August 3, 2023
I’m calling this my “Bat Wing Arm Fat Workout for Women” because it targets the stubborn fat on the triceps that giggles like a wing when you shake your arm.
I made this Bat Wing Arm Fat Workout for women who want to win the fight against arm flab and go sleeveless with confidence.
Bat Wing Workout
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This workout is made up of a combination of compound chest and triceps isolation exercises that work well together to burn calories and tighten and tone the tricep area of the arms.
Plus, the chest muscles branch out into the triceps muscle group… meaning you’ll be working secondary muscles that will enhance your results when you target the triceps muscles.
You can do this arm workout at home or at the gym.
Workout Instructions
- This bat wing arm workout has 6 exercises.
- Repeat each exercise 15 times to complete one set.
- Complete 3 full sets – of all 6 exercises – to complete the workout.
- Try to take little to no rest between the exercises & sets. The less you rest, the more fat you’ll burn.
- Do this workout once a week.
- For the best results use this along with one of my fat burning meal plans and full body training program.
After you’re done with this workout, leave me a comment and let me know if you felt the burn.
The Best Bat Wing Exercises for Women
Overhead Tricep Extension
Extend one arm directly above your head, while holding a dumbbell. Your arm should be close to your head. This is your start position. Inhale and slowly lower the weight back and down behind your head, as far as you can. Your forearm should be the only thing moving. Exhale as you push your arm back up to the start position to complete one rep. Complete the same number of reps with both arms to complete your set.
Triceps Dips
Place a chair (or bench) behind you and hold onto the edge with your arms extended, shoulder-width apart. Your legs should be extended forward, slightly bent, with your feet planted on the floor. This is your start position. Inhale and slowly lower your butt down by bending at the elbows. Using your triceps, push yourself back up to the start position, to complete one rep. Tip: Keep the elbows as close to your sides as possible throughout the movement.
Chest Press
In and Out Extensions
Stand holding your dumbbells down in front of you. This is your start position. Lift your arms up in front of you, then immediately out to the side. Reverse the movement, bringing your arms together and then back down to the start position to complete one rep.
Tricep Pulses
Stand up straight with dumbbells in your hands. Lift your hands back and up about 8 inches. This is your start position. Lift your arms back and up as high as you can, keeping your arms close to your body. Lower your arms back to the start position as you inhale, to complete one rep. Pulse the weights up and down quickly for as long as you can. As soon as you feel the burn, do 5 more reps to complete your set.
Triceps Kickbacks
Stand holding dumbbells. Bend your arms, then over slightly, with a neutral back. This is your start position. Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you. Hold for a count, then reverse the movement, lowering the dumbbells back down to the start position to complete one rep.
Woohoo! That’s all of the bat wing exercises in this workout. Repeat each exercise 15 times, for 4 sets to complete this bat wing workout.
Leave me a comment to let me know if you felt the burn in your bat wings.
Your Coach and Biggest Cheerleader.
xxoo
If you liked this workout you’ll LOVE my Total Transformation Program. I can get you results a lot faster with food than I can workouts. Abs really are made in the Kitchen.
Results using my Total Transformation Program
If you liked this workout you’ll love these workouts, too.
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Hi- How heavy are the weights you use?
I use 5 pounds when I shoot workouts for my website… only because I shoot dozens of exercises at a time. Normally I’d use 8 up to 15 pounds depending on what I’m working. Different parts need different weights depending on what your goal and body type is. 5 pounds is a great place to start. Add more as you get stronger and adjust to reach your goal. I hope that helps/made sense. xo CC
Thank you Christina for the info. I did have 5 lb weights- I really can feel it. I started the routine yesterday. I do appreciate the quick response.
Yay! You’re welcome. xoxo
Hi Christina…
i am wondering if you have a schedule for each day that we can get. Like do this exercise so many times…this one next…or do you just do upper body one day and bottom next?
Hi Terri! Yes I do! I have complete schedules in all of my programs. 🙂
Hi! I completed one of your other arm workouts (which I loved) and plan to try this next. Do you suggest combining this arm workout with another in one session, or this arm workout one day, another one a different day? Thank you!
Definitely do them on different days. But you can add in 1 or 2 exercises from another workout if you want too.
Awesome workout!
Thank you xo
Christina, doing a search for ‘bat wing’ workouts is how I found you! You are amazing!! Doing your TT and my 20th pound just flew away. Thanks for all you do XOXO? Patricia
Need to do these for MY batwings!
You should. They’re great for you. 🙂