Losing arm fat can be one of the most difficult goals to achieve. If you're looking for an ultimate, free weight workout to help you get toned arms, look no further! This workout not only burn calories and tones your biceps and triceps but also improves overall upper body strength.
With this workout, you will be able to target all areas of your upper body that need sculpting and toning while still providing a safe and effective way to burn unwanted arm fat. Whether you are looking for an easy way to slim down or look better in your clothes, this free weight program can help!
This program requires no equipment beyond free weights, which makes it perfect for those who do not have access to weight machines or don’t have the budget for one.
Plus, with its focus on compound movements, you can work multiple areas of your body simultaneously. In addition, this program also features moderate-intensity exercises that will help you build strength and endurance. So, if you are ready to start your journey towards better-looking arms, let’s dive in!
Exercises to Lose Arm Fat
Everyone wants toned and sculpted arms, but when you have arm fat, it's sometimes difficult to get the look you want. The good news is that there are a few exercises that can help you burn off extra arm fat and reveal your natural musculature. Here are the best exercises to help you tone your arms.
Squat to Overhead Press
This exercise will help you tone up and slim down your arms while working your core and legs.
How to Do It?
- Start by standing with your feet shoulder-width apart and a free weight in each hand.
- Lower into a squat, bending your knees and keeping your chest up.
- Push through the heels to stand back up and lift both weights above your head until they are fully extended.
- Hold for a few seconds at the top before slowly lowering them back to their starting position.
- Repeat this movement 8-12 times for 3 sets total.
Dumbbell Front to Lateral Raise
This exercise will target your delts, the muscles on the sides of your shoulders that help give you great definition.
How to Do It?
- Start by standing with your feet shoulder-width apart and a free weight in each hand.
- Raise both arms before you until they are just above chest height.
- Slowly lower them back down until they reach waist height before raising them to the sides.
- Lower them back down to their starting position and repeat 8-12 times for 3 sets total.
Dumbbell Fly
Dumbbell fly exercise will help build strength and definition in your chest while slimming down unwanted fat.
How to Do It?
- Lie on a flat incline bench with your feet planted below either side.
- Keep your back and head pressed into the bench's surface as you perform this exercise.
- Hold one dumbbell in each hand securely during the routine.
- Begin by stretching your arms above the head, slightly bent at the elbow, with palms and dumbbells facing each other.
- Slowly lower them in an arc motion on an inhale until they are aligned with the chest--extended to either side but not locked out; never drop further than shoulder level!
- Exhaling steadily, press upwards using a similar arc movement.
- Aim for 10-15 reps per set, taking breaks between series before completing 3 sets altogether.
Upright Row
This exercise will target your upper back and shoulders to help you slim down your arms and give them more definition.
How to Do It?
- Start by standing with your feet shoulder-width apart and a free weight in each hand.
- Raise the weights towards the ceiling until they reach just above chin height.
- Lower them back down before raising them again for 8-12 repetitions.
- Aim for 3 sets total.
Chest Press
This exercise will help strengthen and tone your chest while slimming down your arms.
How to Do It?
- Start by lying on an exercise mat with a free weight in each hand.
- Lower them to the sides until they reach just above shoulder height before pressing them up toward the ceiling.
- Hold for a few seconds at the top before lowering them back down again.
- Repeat 8-12 times for 3 sets total.
Push-Ups
Push-ups will work your entire upper body and help to slim down those arms.
How to Do It?
- Start by getting into a plank position with your feet together and hands slightly wider than shoulder-width apart.
- Before pressing back up again, lower yourself until your chest is above the floor.
- Perform 3 sets of 8 to 12 reps each.
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Bicep Curl
This exercise will help to build and tone up your biceps for a more defined look.
How to Do It?
- Start by standing with your feet hip-width apart and a free weight in each hand.
- Raise the weights towards your shoulders before slowly lowering them back down.
- Perform 3 sets of 8 to 12 reps each.
Bench Dip
This exercise will help to strengthen your triceps and give you more definition.
How to Do It?
- Start sitting on a bench with your feet resting on the floor.
- Place your hands behind your body about shoulder-width apart and lift yourself off the bench.
- Lower yourself towards the floor before pressing back up again.
- Perform 3 sets of 8 to 12 reps each.
Seated Tricep Extension
Tricep extension is great for targeting those hard-to-reach muscles in your triceps, giving them more shape and definition.
How to Do It?
- Start by sitting on a 90 degree bench and a free weight held in both hands.
- Raise the weight above your head before slowly lowering it back behind you until it reaches shoulder height.
- Hold for a few seconds before pressing it back up again.
- Perform 3 sets of 8 to 12 reps.
Related Article: Arm Blaster - Everything You Need to Know About Them
FAQs
1. How to burn arm fat?
The best way to burn arm fat is by doing exercises that target the arms and chest, such as push-ups, chest presses, bicep curls, tricep extensions, upright rows, and dumbbell fly.
You can also incorporate cardio into your workouts to help boost your metabolism and burn more calories. Make sure you're eating a balanced diet as well!
2. How many sets of each exercise should I do?
Aim for 3 sets of 8-12 repetitions of each exercise for best results. Make sure you're taking breaks between sets, so you don't overexert yourself. Remember to stay hydrated throughout your workout too!
3. What is the best workout to burn fat?
The best workout to burn fat is one that incorporates both strength training and cardio. Strength training will help you build muscle and boost your metabolism, while cardio will help you burn more calories.
Make sure you're eating a healthy diet as well! Try incorporating exercises like push-ups, squats, lunges, burpees, jumping jacks, and mountain climbers into your routine for an effective fat-burning workout.
4. Do different arm exercises work different muscles?
Yes! Different arm exercises can target different muscles depending on the exercise being performed. For example, bicep curls and tricep extensions focus on the triceps, while Push-ups are great for working multiple upper body muscles, and upright rows target both the shoulders and back.
5. What is the best way to strengthen my arms?
The best way to strengthen your arms is by incorporating strength training exercises into your routine. Focus on exercises like bicep curls, tricep extensions, push-ups, chest presses, dumbbell fly, and upright rows.
Aim for 3 sets of 8-12 repetitions of each exercise for best results. Remember to take breaks between sets and stay hydrated throughout your workout! Additionally, ensure that you're using the proper form to maximize the benefits of each exercise. Ultimately consistency with training will help.
The Bottom Line
This ultimate free weights workout to lose arm fat is designed for those who want to look and feel their best without having access to expensive equipment. With its focus on compound movements, you can target multiple areas of your body at once while still providing a safe and effective workout that will help you lose excess fat and build muscle definition.
By following the exercises in this Ultimate Free Weights Workout to Lose Arm Fat plan, you can get the sculpted arms you desire without investing in additional equipment. Plus, with the added benefit of more strength and endurance, you will surely achieve a healthier lifestyle overall. So give it a try – your underarms will thank you!
