Welcome to our article on how to reduce excess arm fat and skin. We have compiled a list of the top five exercises that specifically target this area and are highly effective. To perform the arm workout, aim for 2-3 sessions per week, with 2-3 sets of 10-12 reps for each exercise. Choose 3-4 exercises per workout to maximize your results.
PRESS ON THE HEAD
- Stand with your feet shoulder-width apart.
- Hold the dumbbells with your palms facing up.
- Lift both arms to shoulder height and then up above your head.
- Lower your arms slowly back to the starting position.
- Perform 20 repetitions.
DIAMOND PUSH-UPS
- Start in a push-up position.
- Bring your index fingers and thumb together, forming a triangle under your chest.
- Lower your torso as close to the ground as possible by bending your elbows.
- Push with the palms of your hands to straighten your arms.
- Repeat the exercise for 10 reps.
TRICEP KICK
- Hold a barbell or dumbbell in each hand with a proper grip.
- Stand with your knees bent and back straight.
- Bend forward from the hips until your upper body is parallel to the ground.
- Keep your arms close to your sides at a 90-degree angle between your forearms and upper arms.
- Without moving your shoulders, extend your arms back to feel the contraction in your triceps.
- Hold the position briefly and return to the starting position without swinging your arms.
- Aim for at least 20 repetitions.
DUMBBELL STANDING EXTENSIONS
- Stand with feet shoulder-width apart.
- Hold a dumbbell or kettlebell with both hands in front of you.
- Raise your arms above your head and hold the weight behind your head.
- Bend your arms and feel the pressure on your arms and shoulders.
- Ensure your spine, legs, and knees are straight.
- Return to the starting position.
- Do 15-20 repetitions.
DUMBBELL TRICEPS EXTENSION (ON THE FLOOR)
- Lie on your back and place the soles of your feet on the ground.
- Hold a dumbbell in each hand with your arms straight, forming a 90-degree angle to the ground.
- Lift the dumbbells while keeping your arms straight.
- Lower the dumbbells back to the starting position.
- Repeat for 10 repetitions.
