Reduce Upper Arm Fat With These Efficient Exercises, Trainer Says — Don’t Eat This That

Keeping yourself both slim and strong through strength training can be beneficial for many reasons. First, your bones will be in much better shape. Plus, you’ll experience far fewer symptoms of chronic problems while efficiently burning calories, according to Mayo Clinic† With that in mind, you’ll be interested to know that strengthening exercises are a great way to burn fat, including upper arm fat, so you should consider adding them to your regular workout routine. With all this, check out the following options from Seamus Sullivan, BS, CSCS PN1, Online Performance and Nutrition Coach. Sullivan offers Eat this, not that! are suggestions for super-effective exercises you can use to reduce upper arm fat.

Read on to learn more and get ready for a better tone. And then check out the 6 best exercises for strong and toned arms in 2022, Trainer says.


Sullivan notes that this particular exercise is performed with a rope machine and the rope handle attachment. He suggests triceps rope pulldowns as an effective exercise to help you target your upper arms.

According to Sullivan, “grip the ropes with each hand, keeping the elbows at the ribs. [Then,] stretch the hands out to the hips. As you do this, you should feel the muscles stretching from behind your elbow to your shoulder working hard. If you complete 3 to 4 sets of 12 to 15 reps at least twice a week, you can create defined upper arms.

Related: Get Rid Of Bat Wings With This 10-Minute Daily Workout

woman does dumbbell lateral raise to reduce arm fat

Sullivan also suggests adding lateral raises of dumbbells to your workout routine to specifically target upper arm fat. He notes that if performed correctly, this exercise will result in a curvy look that you will be so happy with.

He explains that you should feel this activate the deltoid muscle of the shoulder, saying, “This move starts with holding dumbells at the hips and raising the hands to no higher than shoulder level with a slight bend in the elbows. “

Start with 15 reps before resting for 10 seconds and then with another 5 reps. From there, Sullivan instructs, “Repeat the short reps and small reps for 4 to 5 rounds to get more muscle fiber recruitment for the amazing round look.”

Keep in mind that adding lateral dumbbells to your workout routine twice a week is a great starting point for getting results.

Related: The #1 Cardio Workout To Accelerate Belly Fat Loss In Your 60s, Trainer Says

man performing bicep curls at the gym

When it comes to using a bicep curl machine properly, Sullivan tells us, “[This will benefit] the muscles in front of the shoulder and between the elbow, plus part of the forearm, depending on the variation.” He also explains, “There are multiple biceps curl machines, so any one is a good choice.”

As for performing the bicep curl, “keep your elbows still at the ribs and curl the hands toward the shoulders,” Sullivan instructs. This exercise is another option that can be done twice a week. You want to perform 3 to 4 sets of 15 reps to get defined arms.

woman with dumbbells

To learn more about ways to end up with leaner and stronger limbs, be sure to read 7 Ways to Lose Stubborn Arm Fat. Then don’t forget to subscribe to our newsletter for more of the latest news about body and mind!

Desiree O

Desirée O is a freelance writer who covers lifestyle, diet and nutrition news, among other things. read more

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