7 Best Exercises To Lose Arm And Back Fat

Lose Arm And Back Fat – Are you familiar with what a ‘bingo wing’ is? What about a ‘flabby flapper’? If you don’t know about these terms for flabby arms, then you probably don’t have an area of loose musculature at the top of your arms.

In the battle to lose arm and back fat, most women like myself struggle with the annoying back fat or under the arm flab.

It seems like there are plenty of exercises for stubborn belly fat, or even for slimming your thighs and toning your buttocks. But what about exercises to lose arm and back fat

The back is one of the most ignored and difficult trouble spots where the fat can get deposited. That fat deposit causes the formation of a flabby layer over the muscles resulting in bra bulge and muffin tops.

This article outlines 7 Best Exercises To Lose Arm And Back Fat that is very simple, yet effective



Both men and women can have a tendency to store fat on their upper arms, and if that applies to you then don’t worry— you can tackle the issue with some key exercises. But Arm fat is much more common in women than in men.

This is simply due to the fact that men typically do the more heavy lifting than women and have more developed muscle instead of fat. If your underarms are not properly toned, you are much more likely to have extra fat and skin.

Although you cannot target a specific area of the body in order to lose weight, a variety of weighted toning exercises can help you improve your muscle mass. Also, a well-planned full-body training for burning the fat will help.

If you do these exercises every other day (for about 15 minutes), it won’t be long before you lose arm and back fat. You get to see your once flabby arms become trim and toned.


7 Exercises To Lose Arm And Back Fat

What You’ll Need:

There are only 3 basic pieces of equipment you’ll need for this workout. And the great thing is, they’re all relatively cheap to buy on Amazon and they’re multi-purpose, meaning you can use them for a variety of different workouts and exercise routines beyond this one.

A light workout gear; I get all of my Women’s Workout & Training Pants from Amazon for less than half the price (the quality, price, and prints are awesome) A gym timer (free apps are available for download), and A floor mat to lay on the floor.

1. TYI Exercise To Lose Arm And Back Fat



This is easy lower back fat workout that can be done by almost anyone and anywhere.  It helps to tone all the back muscles at a time – both lower and upper back.

How To:

  • lie down on your stomach holding 3-pounds dumbbells in each hand.
  • Engaging your back, lift your chest from the floor and
  • then move your arms up and out to form a T position, next move into a ‘Y’ position and then the I position with arms.


2. Triceps DIP  To Reverse Plank



This exercise is not only perfect for your triceps, but it will also help tone your upper back. It is a basic body-weight exercise that does not require much equipment. For this exercise, you will need your bench.

How To:

  • Start by placing your palms on the edge of the bench, making sure your arms are straight down from your shoulders.
  • Place your legs straight out in front of you with your heels resting on the floor. Then,
  • Slowly lower your body into a dip, bending your elbows while you allow your back to gently glide down the front of the bench.
  • Once you have lowered yourself,
  • Begin to raise yourself back up to the starting position.
  • Pause for a moment and then lift your hips as high as you can toward the ceiling so you are in an inverted plank position.
  • Once you return to the starting position, you have completed one repetition.


3. Renegade Rows




This is a strength training move that helps to tone the shoulders, biceps, triceps, and abs, however, it is equally effective for working and toning the back muscles as well.

How To:

  • plank position with arms straight below the shoulders, holding a 3 to 5-pound dumbbell in each hand.
  • Squeezing the butt, pull your abs in towards your spine and raise one arm at a time by pulling the dumbbell back towards the shoulder.
  • Return to the starting position on the floor and repeat the same with another hand.

That completes 1 repetition. Perform 10 to 15 repetitions.



4. Push Planks



This exercise also uses your bench or floor mat. It is great for your shoulders and your core body.

How To:

  • Start by placing your hands under your shoulders, placing your feet straight out behind you.
  • Raise your body so it forms a straight line at about a 45-degree angle to the floor.
  • Now, bend your right elbow as you slowly lower your forearm until it touches the bench, then
  • Repeat with your left arm so you are resting on your forearms in a low plank position.
  • Once stable, extend your right arm, then your left arm and then return to the high plank position. This will complete one rep.

Continue doing this for 16 reps but alternate—start with your left arm first, then next time start again with your right arm etc. If this is too hard on your wrists at first, you can simply hold a low plank for as long as you feel comfortable.


5. Deltoid Raise



The deltoids comprise one of the most important muscles of the back. It includes high-intensity movements focused on the two shoulder joints, which makes it one of the fictional back sculpting exercises.

How To:

  • Stand with your feet placed hip-width apart, holding a pair of 5 to 10-pound dumbbells and knees slightly bent.
  • Pushing the hips back,
  • Lower your torso while parallel with the floor.
  • Bending the elbows, lift the weights up to the shoulder height and then gently lower them back down. Perform 10 to 15 repetitions.


6. “V”-Shoulder Raise To Chest Press




This exercise requires your exercise band.

How To:

  • Grabbing an end of your band in each hand.
  • Step backward with your left foot and place it on top of the band.
  • As you hold this “split stance,” lift your arms out to your sides to shoulder height (the band should form a “V”).
  • Next, keep your arms at the same height as you bring your hands in front of you until they touch together.
  • Move them back out to return to the V position and then lower your arms back to your sides to the starting position. This will complete one rep.

Do 16 reps. If you find out this is hard at first, you can always just start by lifting your arms until the band forms a V and then lower them back down. As you get better at the exercise you can start bringing your arms in front of you.


7. Superman



It tones your lower back muscles along with the glutes, shoulders, abs, hamstrings, and arms.

How To:

  • lie down on your stomach with your arms extended overhead and palms facing down.
  • Raise your arms, head, and legs off the ground at the same time as you were flying.
  • Stay in this posture for 3 to 5 seconds while breathing normally and feeling the burn in your back muscles.

Perform 10 to 15 repetitions.



You can be sure that after going through these exercises, you would be proud to show your arm to friends and family. Please feel free to share with us your experiences as well!

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