Exercise workout routine for Arm Fat

If you want to tighten and tone your arms, this exercise workout routine for arm fat is for you!

I know a lot of women (myself included) want their arms as tiny and defined.  I created this workout with the best arm exercises for tighter, toned arms without adding bulk.

This arm workout really helps get noticeable definition quickly and is super motivating.  Everyone I’ve trained with this routine loves it and sees a noticeable difference in their arms after a few sessions.

It’s my go-to arm workout for women that are self-conscious about going sleeveless.

This workout routine for arm fat works because the exercises target all of the major muscle groups in the biceps, triceps, and shoulders.  Plus, some of the moves also engage the larger back and chest muscle groups, too, which helps increase heart rate and calorie burn.

All you need is a set of dumbbells, so you can do this arm workout at home or the gym in about 20 minutes tops.  If you don’t have dumbbells you can use cans of soup instead.

When you’re done with this workout, leave me a comment and let me know if you felt the burn.

How to do this Exercise Workout Routine for Arm Fat

  • Use 5-pound dumbbells.
  • Do each exercise 10 times, to complete 1 full round or set.
  • Quickly move from exercise to exercise.  Avoid resting between exercises to keep your heart rate up and burn more fat.
  • Do 4 full sets of all of the arm exercises to complete this workout routine.
  • Do this arm workout routine 2 times a week.  You can do this arm exercise workout routine twice, or try another one of my arm workouts.
  • To burn the most fat possible, do this workout routine while following a fat burning meal plan and complete full-body training program.  If you need help I’ve got you covered.

Results using my Total Transformation Program

Exercise workout routine for Arm Fat

Upright Row

Exercises for Arm Fat

Stand with your dumbbells in front of you with your palms facing your body. This is your start position. Exhale and pull the weight upward to shoulder height. Keep the weight close to your body as you lift your elbows up and out to the side. Then slowly lower the weight back down to the start position to complete one rep.

Chicken Wings

exercises for arm fat
Stand with your elbows close to your sides with your arms bent. Your weights should be pointing straight out in front of you, with your wrists facing each other. This is your start position. “Flap” your wings, by drawing your elbows out to the side and up until they’re at shoulder height.  Slowly return back down to the start position to complete one rep. Tip: As you’re flapping, keep the weights pointed out in front of you. Only your elbows should move the weights up and down.
 

Scarecrow Extensions

Exercises for arm fat
Stand with your feet shoulder-width apart. Holding dumbbells, lift your elbows up, until they are in line with your shoulders, with your knuckles facing the floor. This is your start position. Exhale and extend the weights up and out to the side until they’re level with your shoulders. Lower the weights back to the start position, to complete one rep.
 

Side Curls

Stand with a dumbbell in each hand, with your palms facing away from you. This is your start position. Bend your arms, at the elbows, curling the weights in towards your shoulders. Pause and then slowly return your arms to the start position to complete one rep.
 

Front Extensions

Hold dumbbells in front of your body with palms facing your legs. Keep your arms straight with a slight bend at the elbows. This is your start position. Exhale and lift the dumbbells up in front of you until they’re at shoulder level. Inhale and slowly return the weights back down to the start position to complete one rep.

Back Row

Stand with your knees slightly bent, holding dumbbells. Keeping your back flat, bend forward at your hips at a 45-degree angle. Bring your weights down in front of you with your wrists facing each other. This is your start position. Exhale and pull the weights up towards your chest, lifting your elbows up and back as far as you can. Reverse the movement and return to start position to complete one rep. Tip: Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement.

Woohoo! That’s it!   You can do this!

Leave me a comment and let me know if you felt your arms burning.  Which exercise is your favorite?  I’d love to hear from you.  If you have a suggestion for a workout, let me know and I’ll make one for you.

Big love

Your Coach and Biggest Cheerleader

xo

Pin this arm workout routine to Pinterest so you’ll have it forever.

Exercise Workout Routine For Arm Fat | Exercises for Arm Fat | Arm workout for women | workout for women | workout for beginners

4 Comments
  • jeanette
    Posted at 13:34h, 22 March Reply

    it burns thank you for the work out 🙂

  • Crystal L Stiles
    Posted at 14:52h, 22 March Reply

    This is great!

    • Christina
      Posted at 12:27h, 29 March Reply

      Yay! I’m glad you liked my workout 🙂

  • Patti Etter
    Posted at 07:53h, 13 June Reply

    I’m 58 yrs old and most of my fat is my arms! I’ve always had poor upper body strength, therefore, I very seldom do arm exercises. I just did 4 sets of each exercise. Definitely felt the burn by the third set! Hope this works! Thanks!

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