10 Best Exercises to Get Rid of Arm Fat (From a Trainer)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: December 28, 2023
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Losing fat in a specific area of your body may be tricky and challenging.

And fat in the arms is no excuse.

So, I went over some studies and learned that reducing overall fat can make your arms look fit and slimmer.

Here are some of the best arm exercises for burning fat and what they can do exactly to make the fat in your arms disappear in no time.

Let's find out.

Quick Summary

  • To reduce arm fat effectively, combine specific arm exercises with overall body fat reduction strategies.
  • Weightless exercises like arm circles and push-ups are excellent for toning arms without adding bulk.
  • According to the Mayo Clinic, a consistent calorie deficit can result in losing up to 4 pounds in two weeks, contributing to arm fat reduction.
  • In my professional experience, a balanced approach combining exercise, diet, and lifestyle adjustments yields the best results in reducing arm fat.

Can Arm Exercises Help You Lose Arm Fat?

woman facing back pinching her flexed arm fat

Yes, arm exercises can help you lose arm fat by reducing overall body fat, toning your arm muscles, and building lean muscle mass.

Moreover, newer findings in the Journal of Sports Medicine and Physical Fitness indicate that focusing on specific body parts during training can lead to more localized fat loss, suggesting a more nuanced reality where targeted exercises do play a role in shaping specific areas like the arms [1].

To accomplish it, you can choose from two options: dumbbell exercises and weight-free exercises.

If you only want to trim those clingy arm fats without gaining muscle, you can opt for dumbbell-free exercises that can work just as effectively to torch fat and sculpt those arms.

Best Weightless Exercises To Burn Fat And Lose Arm Fat

In my coaching practice, I've seen excellent results from weightless exercises for burning fat and toning the arms.

These exercises are highly effective, even without the use of weights:

1. Arm Circles


Arm circles are a classic low-impact arm exercise that works with or without weights. It targets the arms' triceps, biceps, shoulders, and back muscles to shape fat arms.

Steps To Get It Done

  • Stand with feet apart, arms extended at shoulder level
  • Rotate arms in small forward circles, then reverse
  • Do your desired reps and repeat

2. Push-Ups


Great for the chest, push-ups also tone the biceps, triceps, and shoulders.

Steps To Get It Done

  • Start in a push-up stance with hands close
  • Lower your body, elbows at 45 degrees, then push back up
  • Do as many reps as possible

3. Plank Press


The plank press is a bodyweight exercise that can tone several major group muscles at the same time.

But, as an arm exercise, the plank position can work directly on your triceps and shoulders for stability and strength.

Steps To Get It Done

  • Begin on a forearm plank
  • Press up with each arm, keeping your body straight
  • Alternate the leading arm

4. Arm Scissors


Scissors exercise is a fun arm workout to lose weight. As the name implies, the exercise resembles the scissor's action to open and close. It works primarily with your deltoids.

Steps To Get It Done

  • Stand, arms out, at shoulder height
  • Cross them in front like scissors, alternating the top arm each time

5. Tricep Dips (Chair Dips)


Tricep dip exercises are one of the easiest ways to get beautiful arms. It works to strengthen your triceps while toning your upper arm.

Steps To Get It Done

  • Place your hands on the edge of a chair, legs extended
  • Lower your body by bending your arms, then push back up
  • Repeat as much as possible

Best Dumbbell Exercises To Lose Weight And Reduce Arm Fat

You can do weight-training exercises to lose weight and say goodbye to flabby or fat arms by using weights.

Here are some dumbbell exercises:

1. Palms-Up Seated Dumbbell Wrist Curl


Palms-up seated dumbbell wrist curls are isolation movements that mainly target the muscles in the forearms. It strengthens the wrists and can improve your grip.

Steps To Get It Done

  • Sit with a dumbbell in each hand, forearms on the thighs, palms up
  • Curl wrists upward, squeeze forearms, then return to starting
  • Repeat

2. Bicep Curls


Bicep curls are simple yet effective arm workouts that work your biceps while getting rid of flabby arms.

Steps To Get It Done

  • Stand, holding dumbbells with palms forward
  • Bend elbows, lift dumbbells to shoulders, then slowly lower
  • Repeat as many as you can

3. Overhead Triceps Extension


The overhead triceps extension is a good arm workout that targets your tricep muscles.

Steps To Get It Done

  • Stand and raise a dumbbell overhead with both hands
  • Lower it back, then extend your arms fully
  • Repeat as many times as possible

4. Lateral Raise


A lateral raise is a simple arm exercise that focuses on the shoulders while working on your deltoids and traps.

Steps To Get It Done

  • Stand with a dumbbell in each hand, palms facing hips
  • Raise arms to shoulder height, then lower
  • Repeat as many as you can

5. Dumbbell Front Raise


The dumbbell front raise exercise is excellent for shoulder stability and strength. It primarily targets the deltoid muscles, along with the biceps.

Steps To Get It Done

  • Stand, hold dumbbells at sides, palms facing thighs
  • Raise arms in front, rotate wrists, and bring palms down
  • Lower arms and repeat

How Much Time Does It Take To Lose Arm Fat?

From both my academic background and practical coaching experience, I've learned that losing weight involves using energy stored in carbohydrates, proteins, and fats [2].

According to the Mayo Clinic, losing 1 to 2 pounds per week requires burning 500 to 1,000 more calories than consumed each day, making it feasible to lose up to 4 pounds in 2 weeks with healthy food choices and regular exercise [3].

When you start shaking off excess fat, you can make your arm slimmer.

Experts advise having at least 30 minutes of exercise two to three times a week. You can include biceps toning and other arm exercises in your training routine to achieve maximum results.

The National Academy of Sports Medicine recommends 4 sets of 12 to 20 reps for each arm exercise to maximize muscle resistance and calorie burning [4].

After about 30 to 60 minutes of aerobic exercise, your body starts burning mainly fat,"

- Bartolome Burguera, MD, PhD. (Endocrinologist, Cleveland Clinic)

Natural Weight Loss Tips To Speed Up Arm Fat Loss

happy woman flexing her arms and measuring it

Based on my years of coaching clients, I can confirm that reducing arm fat is an integral part of overall weight loss. It's not an overnight solution but a gradual process.

Boost your efforts with these habits:

  1. Healthy Eating: Focus on low-calorie foods like colorful veggies, whole grains, fruits, seafood, lean meats, nuts, seeds, low-fat dairy, and healthy oils. Cut back on sugary and salty processed foods.
  2. Hydration: Drinking water during meals aids weight loss by increasing fullness and reducing calorie intake. One study published in the Journal of Clinical Endocrinology and Metabolism found that 500 ml of water boosts metabolism by 30% for 30–40 minutes [5].
  3. Adequate Sleep: According to WebMD, lack of sleep increases stress hormones, leading to energy conservation and unhealthy cravings [6]. More sleep supports fat-loss goals and avoids weight-gain habits.


  1. https://pubmed.ncbi.nlm.nih.gov/28497942/
  2. https://science.howstuffworks.com/life/cellular-microscopic/fat-cell3.htm
  3. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
  4. https://blog.nasm.org/certified-personal-trainer/program-design-weight-loss
  5. https://pubmed.ncbi.nlm.nih.gov/14671205/
  6. https://www.webmd.com/diet/sleep-and-weight-loss
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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