8 Exercises to Lose Arm Fat You Can Do Without Leaving Your home

4 min


You’ve come to the perfect place if you’re self-conscious about your flabby arms and tank tops make you feel even worse. The triceps are the muscle group responsible for movement of the upper arms.

Age and excess body fat are the two most common reasons for sagging upper arms. With time, the skin loses its suppleness and becomes laxer.

In addition to good diet, you must tone your muscles by performing resistance activities.

Here are some easy exercises to do if you want toned arms:

Triceps curls

You can perform this workout wherever there is comfortable seating, be it a chair, a bench, a sofa, or a step.

To get the most out of this workout, you should keep your butt and lower back in close proximity to the chair (or other object).

Perform 10 reps.



You should get down on all fours with your hands spread a little wider than vertical from your shoulders but still in line with them.

The line of the body should be straight from the shoulders to the ankles.

Contract your abs as much as you can and hold that contraction.

Make sure your elbows are tucked in tight to your torso when you bend over so that your chest is almost touching the ground.

After a short pause, go back to where you started.

Perform 20 reps.


Dumbbell triceps kick

Start by holding a barbell or dumbbell in each hand with a firm grip.

In a standing stance, bend forward at the knees while keeping your back completely straight.

There should be a 90-degree angle between the forearm and upper arm, and the body’s front should be parallel to the floor. You should feel a contraction in your triceps and arms as you extend your arms behind you, but keep your shoulders still at your sides.

Hold the same position for a few seconds before returning to the beginning spot. Make sure your hands aren’t swinging.

Do 20 reps.


Triceps extensions on the ground

Lie down on your back, feet flat on the ground.

Grab a pair of dumbbells and raise them above your head.

Make a 90-degree elbow bend without letting the weights touch the floor.

Go back to your starting position. That’s a repeat.

Aim for 15–20 reps.


Dumbbell Row

Works: shoulders, upper back

Grab a dumbbell and get down on hands and knees on a bench. Your back should be straight, your elbows should be slightly bent, and your palms should be facing each other. (Place your hand under your right shoulder and your bent knee should be in line with your hips.)

Tighten the abdominal muscles. Consolidate your shoulder blades, then press upward until your upper arm is perpendicular to the floor and your elbow is pointing slightly behind you.

Return to the start and end of the set. Do 8 to 12 reps, and change sides.


Two-Arm Kettlebell Swing

Works: Hamstrings, glutes, abs and shoulders

Keeping your feet hip-width apart, arms at your sides, and the kettlebell in both hands, stand tall.

You should your knees and bring the kettlebell down between your thighs.

Quickly straighten your legs and bring your arms forward to eye level to exit the squat. At the peak of this exercise, the kettlebell should float freely in the air.

Just keep going like that for a whole minute. (You can do this arm exercise for a minute, or you can do 8-12 repetitions.)


Single-Arm Push-Press

Works: Legs, glutes and shoulders

Your feet should be hip-width apart, and the kettlebell should be held in your right hand, with the fist near to your chest and the elbow tucked in. For the duration of this motion, the kettlebell should rest on your forearm.

Squat down to the floor while keeping your abs in.

Quickly straighten the arm and press through the heels to come up out of the squat, all while pushing the kettlebell overhead (at the top, your palm will face forward). Repeat with right hand for 30 seconds, then left. Repeat this order one more time.



Lay face down on the floor.

Place your arms so that your shoulders are right over your elbows and your wrists are in a straight line with your elbows.

Maintain the position for as long as you can by tightening your abs and glutes. Increase the position holding time gradually.

In between sets, take a minute to rest.

Keep up your resistance for as long as you can.


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