Get Rid of Arm Fat: Top Arm Exercises for Women

get rid of arm fat with chalean extremeWant to wear that sleeveless top, but too self-conscious about your arms? You’re not alone. It’s important that we focus on our upper bodies along with our lower. With that in mind, we’ve pulled together the top 3 arm exercises for women looking to get rid of arm fat.

Note: Remember, you can’t spot-reduce fat. To really burn fat, you need to change your diet and get on a good full-body workout plan. These exercises will target muscles groups to accentuate the muscles in your arms.


Get Rid of Arm Fat with ChaLEAN Fit Extreme

Since you need a solid fat burning, muscle-building workout to truly get rid of arm fat, I recommend a proven workout like ChaLEAN Fit Extreme. The workout schedule consists of 3 weightlifting workouts per week (only 35-minutes each) and 2 heart-pumping cardio workouts. It’s accessible to those just starting out, but difficult enough to really kick your but.

Want to test it out? Click here and you can stream ChaLEAN Fit Extreme free for 14 days with Beachbody On Demand!


Get Rid of Arm Fat with These 3 Moves

Looking for a few moves to target your arm muscles? Check out these top arm exercises.

1. Overhead tricep extension–This move requires a dumbbell. Grip the dumbbell in both hands and raise it over your head. Bend at the elbows and lower the weight behind you. Raise the weight back up for one rep. Keep the upper half of your arm vertical throughout. This works well with a kettlebell too. Watch this video from YouTube to work on your form. But I’d suggest heavier weight then they are using if you can manage to really burn that arm fat.

2. Bench dips–Face away from the bench. Place your hands behind you on the edge of the bench. Move your feet out in front of you until your butt is on level with the bench. However, don’t actually sit on the bench. Your arms should be supporting you while your butt is slightly away from the bench. Now lower yourself down and back up for one rep. Note, don’t go so low that it hurts your elbows or shoulders. Below is a very thoroughly explained video from

3. Push-ups (elbow back)–Just like a regular push-up, except you want to position your arms to where your elbows go back as you go down, rather than out. This will force it to work your triceps more. You can also try a diamond push-up if you are up to the challenge. The below YouTube video shows how to modify this exercise to make it easier.

A Note on Targeting to Get Rid of Arm Fat

Remember, you can’t choose to burn fat off your arms. In fact, you can’t choose where you burn fat, period. The only choices you can make are to burn fat, wherever it leaves first, and to target muscle groups to work on. That said, make sure you work on cutting your calories if you are looking to get rid of arm fat.

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