How to Lose Arm Fat with 5 Simple Arm Workouts

5 great arm workouts for those wanting to know how to lose arm fat and replace it with firm, sculpted biceps, triceps, and deltoids.

how to lose arm fat

Who doesn’t want to know how to lose arm fat and replace it with toned and sculpted muscles? Strength training with arm exercises is a great way to burn overall body fat and develop your triceps, biceps and deltoids.

These 5 arm workouts are quick and don’t require machinery, making them perfect for working out at home! Whether you are a woman who wants to lose arm fat and tone and firm your arms or a man looking to bulk and sculpt, the following strength training exercises will transform your arms fast!

Related Article: 8 Exercises to Get Rid of Back Fat

1Diamond Push Ups

Lay on the floor, in push up position, keeping your back and legs straight. Keep your arms out in front of you, with your hands close together forming a triangle. Slowly bring your body down, keeping your back straight, and push back until your arms are straight. Repeat 7-10 times.


Place two benches about two feet away from each other. Place your legs on one bench and place your elbows on the other bench, leaving your mid-section and glutes to hang in the middle. Push your upper body up with your arms until they are at a 90 degree angle, and slowly bring them back down. Remember to keep your legs straight. Repeat 10 times.

3Wall Push up

Stand about six inches away from a wall. Place both hands on the wall, shoulder width apart. Bring your legs as far away from the wall as you can, while maintaining your hand placement on the wall. Push your body up, and slowly bring it back down. Repeat 10 times.

4Half Circle Arm Rotation

Standing with your feet shoulder width apart, stretch your arms straight out to the sides, palms down. Begin to make a circle motion with your arms simultaneously. Gradually make the circles bigger as you perform this arm workout. Continue for 30 seconds, and then repeat this arm workout making the circle motion backwards. This is one rep. Repeat 5 times.


For this arm workout begin by standing with your feet shoulder width apart. With a dumbbell in each hand, (weight ranging from 5 Ibs to 10 Ibs depending on what you feel comfortable with) keep your forearms and palms facing up and straight out in front of you. Slowly bend the arms and bring the dumbbell into your chest, and then slowly bring it back down until your arms are straight again. Repeat 10 -15 times.

Want awesome legs to go with your sculpted arms? Check out this 30 Day Better Booty Challenge from Shape Army.

Remember to stretch before doing arm workouts and ensure you make the most of your workout by eating clean. Make sure to eat protein or have a health shake after the gym! These arm workouts will help you lose arm fat and develop your muscles for awesome arms in just a few weeks.

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